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MasterMental Angelle Kimberly Smith 2 Copyright © 2023 by Angelle Kimberly Smith All rights reserved. No portion of this book may be reproduced in any form without written permission from the publisher or author, except as permitted by U.S. copyright law. Written and developed by Angelle Kimberly Smith Edited and formatted by Zora Alexandra Knauf Author photo taken by Carlos at Art of Headshots, Vancouver To contact the author to inquire about a master class or training camp or to book a speaking engagement, write to: AngelleSpeaks@MasterMental.org www.MasterMental.org
MasterMental Angelle Kimberly Smith 3 INSIDE OF YOU... THE TRUE YOU Everything we need...is inside each of us. First, we must be still and learn how to trust. The truth of your presence is felt deep down within. MasterMental will show us we are one with all men. The nature of principles, directed by thought… This exploration will manifest perfect If…it is sought. Next… Diving deep in consciousness, fully aware… You will never return once you finally reach there. All creation is evolving to greater degrees of understanding. So, go within yourself to find what your soul is demanding. Creative process flows... bringing invisible into visible Where inside you knows, perfection shows. Living in the flow of divine ideas, stimulating the will to purpose, direction, wisdom, all knowledge in you. Trust what's within… and you’ll know what to do. Self-awareness and accountability facilitate inner growth and allow realization of the manifestation by using them both. Our daily practice guidance received our own wisdom gives us direction for all we need. All of this we will identify and…so much more leading us to our highest good inside, at our core. This is where the Real you lives. No matter what you do You are who you are So be the best version Of you — Angelle Smith
MasterMental Angelle Kimberly Smith 4 I AM… — Angelle Smith IAMINTELLIGENCEIAMPHYSICALIAMSPIRITIAMPRESE NTIAMLIGHTIAMBLACKIAMCREATORIAMTHOUGHTIA MLOVEIAMSOUNDIAMALIVEIAMINTELLECTIAMHEREIA MBREATHIAMTOUCHIAMWISDOMIAMFOREVERIAMAIRI AMWORDIAMJOYIAMPEACEIAMCALMIAMWATERIAMM ARVELOUSIAMINSPIRATIONIAMBEAUTYIAMSTRENGT HIAMMATHIAMSCIENCEIAMPROSPERITYIAMVISIONIA MENERGYIAMEXCELLENCEIAMCONSCIOUSNESSIAMO MNISCIENTIAMMANIAMWOMANIAMSOUNDIAMMEIAM DELIGHTIAMPRESENTIAMOMNIPOTENTIAMOMNIPRES ENTIAMHEALTHIAMWEALTHIAMFUNIAMHISTORYIAMS UNIAMBRIGHTIAMEVERYTHINGIAMTECHNOLOGYIAMS IGHTIAMPOWERIAMTRUTHIAMREALIAMFOREVERIAMI NFINITEIAMREADYIAMGIFTEDIAMMEIAMMASTERMEN TALIAMBRILLIANCEIAMOPULENCEIAMELEGANCEIAMF REEIAMVIBRATIONIAMHARRIETIAMMARTINIAMMAYAI AMMICHAELIAMFIREIAMEARTHIAMWINDIAMLAUGHTE RIAMCOMEDYIAMBLESSEDIAMTHEBLESSINGIAMFAVO RIAMRICHIAMLISTENINGIAMHEARINGIAMWHOIAMIS
MasterMental Angelle Kimberly Smith 5 TABLE OF CONTENTS Preface ..…………………………………………………………………………………………………………………………………7 An Expression of Gratitude …………………………………………………….……………………………..………..….9 BEFORE YOU BEGIN You Are Needed………………………………………………………………………………………………………………....11 A Mini Preview of MasterMental………………………………………………………………………..…………….12 How to Use This Book…………………………………………………………………………………………………………14 Commitment…………………………………………………………………………………………………………..…..….....16 Overview……………………………………………………………………………………………………………………..…….…17 Principles……………………….…………………………………………………………………………………………………….18 Reflections…………………………………………………………………………………………………………………………..22 GETTING ACQUAINTED.................................................................................25 I. TIER 1: The Law of Potential ..........................................................................33 Principle: Awareness Self-Awareness—Identity—Worth & Worthiness—Gratitude—Core Values Intro Affirmations—Journaling II. TIER 2: The Law of Inward Correspondence ....................................................51 Principle: Perspective An Inside Job—Self-Esteem—Self-Talk Self-Care (Mental, Physical, Spiritual, Emotional)—Intro Meditation III. TIER 3: The Law of Cause & Effect .................................................................63 Principles: Karma, Accountability Personal Accountability—Self-Respect—Discipline—Self-Control—Self-Esteem Honesty—Integrity—Response-ability IV. TIER 4: The Law of Attraction……………………………………………………………………………79 Principles: Beliefs, Thoughts Core Beliefs—Attitudes—Emotional Intelligence—Feelings/Thoughts Emotional Management—Choices
MasterMental Angelle Kimberly Smith 6 V. TIER 5: The Law of Perpetual Transmutation of Energy .................................101 Principle: Energy Beliefs—Mass Consciousness—Preconditioned Beliefs—Barriers to Change Habits—Procrastiation VI. TIER 6: The Law of Action/Intention ............................................................121 Principle: Intention Untwist Your Thinking—Intention Setting—Decision Making—Goal-Setting Balance—Visualization—I Have a Dream—Living Outside the Box VII. TIER 7: The Law of Circulation/Compensation ............................................151 Principle: Circulation What Money Means to You—Financial Literacy—Money Is Energy—Money Goals Budgeting—Universal Check VIII. TIER 8: The Law of One ...............................................................................165 Principle: Unity Equality—Family—Friends—Responsibility, Duty & Desire—Boundaries Building Rapport & Relationships—Community & Society IX. TIER 9: The Law of Rhythm ..........................................................................179 Principle: Self-Realization In The Flow—Living the Best Version of Yourself—Letters—Service—Summation ADDITIONAL RESOURCES Definitions………………………………………………………………………………..……………………………………… 190 References……………………………………………………………………………………………………….….…………...193 Books & Other Media...…………………………………………………………..…………………………………..…. 194 Daily Gratitude Prompts………..………………………………………………..…………………….…..…………..195 Daily Journaling……..……………………………..………………………………………………………………..…….…197 About the Author……………………………………………………………………………………………………………...203
MasterMental Angelle Kimberly Smith 7 PREFACE I am so grateful to be here. Thank GOD from whom ALL blessings flow. I am eternally grateful to be a witness to and in a position to use the sum of my life's parts to enhance humanity. In life, I have learned to trust myself, because I have come to intimately know something greater than myself. I have also learned that everything you need is already inside of you. You have to become aware, acknowledge this and have the courage to go within and do the work, which brings what’s inside out. It’s an inside job. It takes self-awareness, courage, humility, honesty, and fortitude. It takes strength, accountability, resilience, patience, perseverance, and desire to see past who you think you are to who you were created to be. My life has shown me a plethora of experiences, but early on, I was encouraged to use my own mind and was taught how to think, not what to think. I was raised to believe in and have confidence in myself, to create my own narrative, to know who I am. I faced childhood trauma and at that time started confusing my thoughts with my feelings. My only feeling was “numbness” which didn't allow me to feel at all, just react. I was angry and discombobulated. I didn't understand what was happening within me. By no longer having feelings, my thoughts ran rampant, but what had been instilled in my subconscious, my inherent worth and belief, not my accomplishments or circumstances, determined who I am. I would not be defined by who others assumed me to be, due to circumstances that my life experience required of me. I am who I was created to be, because THAT’S ME. The road was not always easy, and my choices at times were not always to my own liking, but I stayed the course. They say the road to hell is paved with good intention. Well, with good intent, I found myself in some crazy, hellacious situations, having to figure things out for myself. I am so grateful for love, faith, a sound mind, good education, and a strong resolve. Throughout my journey, I took detailed notes through journaling. This class and guide are the synthesis of those notes. They are the tools that I acquired, learned from, compiled, and applied in order to walk backward out of hell and heal from every traumatic situation that I've been through. I've turned those steps into this class and tool guide, to assist others who are trying to get out of their own way and think their way clear of any situation that they may find themselves in. We can’t use the same mindset to get out of a situation that got us into the situation. There has to be a shift; that shift is an inside job. That shift starts with Mastering your Mental. Becoming a master of your mind—your feelings, thoughts, and actions—is your task to undertake. No one can do it for you. It’s tough sometimes to look yourself in the eye, but the longer it takes, the longer it takes! Who you are IS enough; whatever situation or circumstance you find yourself in, FIND YOURSELF in it. Find the true you! Let your worst-case scenario be an introduction to yourself. To find out who you are and what you’re made of. Believe me! Your greatest challenges become your most rewarding gifts. MasterMental is my gift to the universe for blessing me with a pure heart and a sound mind with the desire to expand upon it and utilize it. I am so grateful to share these pearls. It is my true belief that when the student is ready, the teacher will appear. It’s my earnest desire that this knowledge comes to you, strengthens you, enriches you, and finds its way into the deepest parts of your understanding so that you are edified and encouraged to be the best version of yourself. I've structured this material, synthesized from all I’ve learned, to fit into a learner-friendly format, and I’ve utilized new-thought thinking skills in order to do for others what has so graciously been done for me—to further share with the world this wonderful message of hope and promise. This tool guide
MasterMental Angelle Kimberly Smith 8 shares the fortitude and determination that comes with taking accountability, mastering the mental, and re-creating our lives for ourselves, our families, our communities, society, and the world at large. The spirit behind these words, quotes, poems, and pearls of wisdom have led me and walked with me on my own journey, and it is my humble prayer that this information will touch your heart as it has mine. I walk with you as you commit to mastering your mind and taking control of your life. May you allow the PEACE, which surpasses all human understanding to be yours on earth as it is in heaven.
MasterMental Angelle Kimberly Smith 9 AN EXPRESSION OF GRATITUDE I’d like to thank each personality whose talents, and words I have humbly and graciously utilized and shared. I’d like to thank and acknowledge my parents, Ruth and Harry Smith, my examples of what love is. What it looks and feels like. THEY GAVE ME THAT!! “People will forget what you say and what you do, but they will ALWAYS remember the way you make them feel.” Mommy and Daddy, I FEEL your love! I AM forever grateful for your every sacrifice. To my ancestors whose light has guided me and protected me. Whose joys and pains I have endured in search of my own freedom and truth. For your strength, perseverance, fortitude, and resilience I am eternally grateful. To Lady Juanita, my birth mother, for the love and insight to release me to come to my place in the world. I will live to share my understanding. Thank you, lady! To my siblings, Tracy, Garell, and Bryant, who I prayed for even before I knew you existed. I’m so glad that we finally are in each other's lives! Prayers answered! Love y’all! To my sister cousin, Leslie, my aunt Venita, and my uncle Lester, thank you, thank you, thank you, thank you, thank you doesn't explain how grateful I am for how you continuously impact my existence. Being back in Union Pier has made me feel again. It’s made me whole again. Being wrapped in the cocoon of love that my upbringing has prepared, has allowed me the grace, time, space, focus, memories, LOVE and remembrance to manifest that which I spoke into existence as a child, and you now hold manifest in your hand. I am eternally GRATEFUL to you for your love and support. I love and appreciate you forever!! To the best parts of me, my angels… ❣️ Taj, who’s unconditional love for me, and desire to manifest has always been my true north, Boo-kee you KNOW, YOU are my first love! I LOVE YOU!! Blaize, whose prayers I hear, feel, and KNOW as my own, YOU SON, ARE my love! You came to make me KNOW what it truly means to let go and let God! Thank you, baby, mama LOVES YOU!! Hapi, my beautiful reflection, whose desire to know and grow gives me the determination and strength to do the same. I love you, beautiful one. You are the strength of my love! My dear sweet Ledjn, whose fearlessness and desire to hold only the good continues to give me the strength and fearlessness to do the same. LOVE NEVER DIES! You are my FOREVER love. You ALL have ALWAYS been the wind beneath MY wings! I love you with my whole being and beyond, so don’t let ANYONE ever tell you any different!! WE KNOW!! To my Grand Angels, Aajah, Kaiah, Marcell, Khalia, Kiyomi, Addison, Bella, and Ocean, you give me light; you give me tomorrow, you are my forever! To my bonus family, Jabari, Jade, Tina, Luca, Jaeger, and Sloane, I love you all. To Bretyn, my niecy, who so graciously took on the task of organizing every post it, matchbook cover, worn-out paper, journal, notebook and gum wrapper that comprised years of notes and brought them into the computer age. We knew, before we even knew what it was going to be, that this was going to
MasterMental Angelle Kimberly Smith 10 be the BOMB!!! THANK YOU doesn’t seem to express the depth of my appreciation. Girl you KNOW I love you!! To Georgie, my life partner, my friend, my balance. If not for your solid resolve, I’d still be fluttering around, trying to find someplace to land. Your steadfastness gives me the calm and stability that I require to do what is necessary to make my dreams come true. Thank you, baby! I love and appreciate you. To Reverend Marquita, Juan, Tre, Rev. Kate, Rev. Warren, Lela, JoAnne, Maria, Todd, Nika, and my family at CSLSN who walked with me on my inward journey and held me accountable to what I said I believed and to completing the course. Because of you, I don't just think; I know. I know I know, and now I’ll teach!! Always love!! …And to myself, I’d like to thank ME! For never giving up on me! For always believing in the good that is in me! For holding the frequency of love in the midst of hell! It was not a journey for the weak at heart. I thank me for keeping the love, always believing that a good work was being done in me! For having enough sense to know that when I didn’t know how to trust me that I could trust what God was doing in me and that would give me the strength to see another day. No doubt, my steps were ordained, but make no mistake, it truly was my feet that walked through it all and for that I tip my hat to myself. I made IT!!! TO GOD BE THE GLORY!! The change that occurred in my life was due to another level of conscious gratitude — the recognition that I am created great — and for that, I am grateful.
MasterMental Angelle Kimberly Smith 11 YOU ARE NEEDED and… Your presence is essential. You ARE NEEDED. Your passion, your heart, your mind, your creativity, your compassion, and your empathy. So, don't sit on the sidelines, questioning your place. You belong here. You are strong. you are here on purpose, for a purpose. So, do your best. Lean into wisdom. Take with you wise counsel. And, take action whenever and however you can. That’s all that is required of you. Then, trust the Goodness of Life to bring the victory. there's a change coming, and, even in the messy, Your presence matters. — Unknown
MasterMental Angelle Kimberly Smith 12 A MINI PREVIEW OF MASTERMENTAL Begin to get acquainted with the material. Survey your tool guides, clarifying our mission, purpose, and procedure in the studies we are undertaking. Be sure you understand all of the introductory material thoroughly. It offers essential guidance on the direction we will be taking as we set our feet on the path that leads to mastery of our minds—and when you can master your mental, you can master the art of living! On your tour through this tool guide, you will notice a page with sections titled “Daily Reminder” and “End-of-Day Reminder.” Bookmark this page and return to it every single day. I’ve broken these daily commitments down into things to do when you wake up and things to do at the end of the day. It can easily be adjusted to your daily routine. The “Reflect and Assess” icons throughout each chapter offer material for contemplative reflection. Our main goals are self-awareness and conscious accountability. So, with that said, it is imperative that once you begin this journey, you consciously and wholeheartedly commit to the inward discovery that this experience will take you on. You will sign the commitment page shortly! Promise yourself that you will be honest, open, receptive, accountable, patient, and stay the course. This is you! All about you! Just for you! The best of you! As we go along, opening ourselves to these new perspectives, we will touch on the psychological nature and characteristics of our perceptions, emotions, feelings, thoughts, core beliefs, and attitudes, our capacity for healthy relationships, our response-ability for living in the now, and for our commitment to a lifelong journey on the road to mastery and living as our true selves. Be prepared to look at all parts of yourself—what you like and don’t like; what you understand and can’t stand; and your bright side and dark side. If any of the class exercises or discussions cause you to react with strong emotion, write your thoughts in your journal. Don’t judge yourself or your feelings; just accept them for what they are. In being honest with yourself, you will find yourself supported with understanding, empathy, conscious caring, and, if requested, additional support. You will discover new ways to develop human connectedness, trust, accountability, respect, and gratitude. Over the coming weeks, you will be prepared to create fresh perspectives and paradigms, but never, at any time, will you lose sight of the truth that everything you need is already inside of you. We are created as great. To be great, and do great, our job is to be grateful. No matter what is going on around us, there is a place within, a silent space where you can always go. It’s all yours. It belongs to only you, and it is where the true you lives. Everything you need is inside. Always know that good is always present. This does not mean that everything that we see in the relative world is good, but that absolute good is always available regardless of the circumstances.
MasterMental Angelle Kimberly Smith 13 MASTERMENTAL IS… Master: /’mastr/adj: having or showing great skill or proficiency. Mental: /’men(t)l; /adj: Anything that has to do with the intellect, the mind, or the brain. MasterMental: /’mastr-men(t)l/verb: Having or showing great skill or proficiency with anything that has to do with the intellect, the mind, or the brain. M – Mindful A – Accountable S – Self-aware T – Thoughtful E – Empowered R – Resilient M – Motivated E – Excellence N – Necessary T – Transformative A – Able L – Legitimate
MasterMental Angelle Kimberly Smith 14 HOW TO USE THIS BOOK This book consists of nine different principles/tiers. Each principle/tier builds on the previous lesson, reinforcing the application of the principles and techniques presented. Each tier consists of five to seven subtopics that have been specifically designed so that you can learn to become self-aware and take personal accountability for your life, choices, thoughts, emotions, feelings and actions. In order to get the most from this book, I ask that you take your time. If you are working through this book as part of a class or group, keep pace. Do your best to engage in the exercises given for each subtopic per day, as well as your daily journaling, gratitude, and affirmations. Creating and building new habits takes not only practice but consistency and commitment. Allowing each topic to resonate within you, without trying to understand the whole book all at once or cram all of the information in, will give that muscle called your brain an opportunity to flex and grow a new pathway. For some, this is going to be a new and different way to think. So, by all means, please be patient with yourself. You will learn to become self-aware, able to see and identify certain aspects of yourself that have evaded you before. Some of the lessons you’ll like and agree with, and some will be new to you. Some you may even disagree with. That’s fine, but please do yourself a favor and do your best to remain open to these new ways to think and process. Take it all in without judgment. You are expanding in your knowledge of who you are and who you are becoming, so some things may seem a bit foreign. Again, be patient. You will also learn how to practice gratitude to dissolve problems and transform any negative situation. Hopefully, you will become intrigued and captivated while you read this life-changing information, but without practicing what you learn the knowledge will be of no use. To make sure that this time is well spent, and that you receive the benefits that this information has to offer, I’d like to ask that you practice your gratitude daily. Be conscious of your level of self-awareness and take personal accountability. The principles outlined in this book were designed with exercises and questionnaires to accompany them and can be reinforced by working them daily. Remember we’re learning new ways to think about ourselves, our life, and our world. It may take time. Do yourself a favor and take the time you need but stay the course and do the work. It’s an inside job. Within each principle is a wealth of information that will allow you to see life and yourself with a new set of eyes. Are you ready to expand your knowledge of yourself in remarkable ways? While practicing each principle, you will understand more and more about who you are and how to take control of your thoughts, feelings and actions. You will also recognize how your life works, how it is you who controls it, and how easy it is to have the life of your dreams. The first three chapters are focused on who you are and how you perceive yourself. You will learn how to become more self-aware and personally accountable.
MasterMental Angelle Kimberly Smith 15 The next three chapters are all about how you think, believe, and feel and how this creates the world you live in. You will learn how to take responsibility for your life and circumstances. The last three chapters are you showing up in the world as the best version of yourself. Taking action, you will learn how to use your newfound increased self-awareness to not only re-create your life but to genuinely connect with other people, dissolve problems with gratitude, and improve any negative situation or circumstance you may encounter throughout your life. You may not choose to follow the principles consecutively. For example, you can first choose to explore a principle that addresses an important aspect of your life that you want to change or improve. If that’s the case, delve into the material and complete the exercises and questionnaires that accompany that particular principle. You might choose to complete one or two principles per week. It all depends on you, how much time you devote to the course, and how much time you need to fully assimilate the material. You can complete all of these principles, or you can use particular principles to increase your understanding where or when you have a specific need, such as discipline or emotional control, or to continue your practice of these principles in general, you can open this book at random and whatever practice you open to is the one that you attracted to yourself, so it will be the perfect one for you to do. They say practice makes perfect. However, I tend to believe that practice makes permanent, so do this with all diligence, with a true reverence and commitment to your own betterment and fulfillment. Can you get to know yourself too much? I don’t think so. The more you know, the more you grow, so get into the habit of practicing these principles until they are embedded in every cell of your body. Allow them to seep into your consciousness and allow the exercises and knowledge to become second nature. You will have rewired your brain and implanted self-awareness and accountability in your subconscious mind where it is automatically the first thing that comes to your mind in any situation. It becomes your default. Your life will be your inspiration because as you incorporate self-awareness into your life, you become more aware of the greatness within you and increase your ability to see it in everything and everyone around you. It’s a joy to meet you. Now you go do the same! Go meet the best version of YOURSELF! “Don’t let your circumstances define you.” — Angelle Smith
MasterMental Angelle Kimberly Smith 16 STUDENT COMMITMENT I will be principled in all my words, thoughts, actions, and deeds. I accept responsibility for myself. I am committing to MasterMental by taking accountability for the way I show up, think, and respond. I commit to always being honest with myself. I promise that I will do the inner work and stay the course. I will always treat myself and others in a caring manner that protects the safety, interests, and rights of all individuals. I am fully committed to exhibiting the “Hive Five” each and every day. The “high five” is, and I will be: 1. Response-able, not reactive, 2. Respectful, 3. Kind, 4. Open to new understanding, 5. And the very best human being I can be. I came to class to learn, and I will learn! Signature: __________________________________________________________
MasterMental Angelle Kimberly Smith 17 OVERVIEW MasterMental is an awareness-development, conscious- accountability, and life-skills class based on cognitive behavior modification and fundamental principles or laws. Fundamental principles are a set of rules, beliefs, or ideas that guide you. A principle is a basic truth or proposition that serves as the foundation for a system of belief or behavior. What makes them fundamental is that they are the things on which everything else is built. They are the bedrock on which we move through our lives. Fundamental principles and self-awareness form the basis of my master class and training camp. When we are aware of the way these principles work and operate, we open ourselves to the possibility of changing, altering, and setting our own paths and purpose. By becoming self- aware and taking personal accountability for our own lives and actions, we consciously create a life of our choosing. On the next page, there is a brief summary of the seven hermetic principles and a few others that have been included, as well as how they relate to the way we encounter the world. In my training camps, we go far deeper into how each principle relates to our behavior and how the conscious application of these principles will alter behavior by revealing the false belief behind the undesirable behavior. It is an effective and easy-to-understand approach to making positive and lasting change. Belief and principles are interconnected, and with practice, they work together in perfect harmony to automatically generate rules that dictate our behavior in a direction that will create the life and world that we desire. Practice is a component of conscious application, which means being intentional about mental activities that lead to our behavior, such as thinking, reasoning, learning, remembering, imagining, and using language. In this book, you will utilize continuous application to challenge negative patterns of thought about yourself and the world at large in order to alter unwanted behavior patterns. Awareness – the state or ability to perceive, to feel, or to be conscious of events, objects, or sensory patterns. Principle – a kind of rule, belief, or idea that guides you; a fundamental truth or proposition that serves as the foundation for a system of belief or behavior. Cognitive – relating to, or being conscious of mental activities (as thinking, reasoning, remembering, imagining, learning words, and using language) Hermetic – tradition encompassing alchemy, astrology, and theosophy. Accountability – an obligation or willingness to accept responsibility or to account for one's actions. Conscious – aware; ‘cognizant’ refers to an individual sense of recognition of something within or without oneself. ‘Conscious’ implies to be awake or awakened to an inner realization of a fact, a truth, a condition. Fundamental – serving as, or being an essential part of, a foundation or basis; basic; underlying. Intention – an idea that you plan (or intend) to carry out. Accountability – an obligation or willingness to accept responsibility or to account for one's actions.
MasterMental Angelle Kimberly Smith 18 PRINCIPLES There is no universally agreed-upon list of fundamental principles, and the number of specific principles in existence varies depending on the source and the system of thought. So, for the purpose of what we will be exploring, emphasis will be placed on those that correspond with this particular subject matter. The Law of Potential The Law of Potential is based on the fact that we are in our essential state—pure consciousness. Pure consciousness is pure potentiality; it is the field of all possibilities and infinite creativity. Pure consciousness is our true essence. The Law of Correspondence The Law of Correspondence relates to communication and may indeed be the most powerful of all the laws. This relates to communication with oneself. As within, so without. As above, so below. We’ve all heard those sayings, but let’s look at this more deeply for a moment. This law addresses the unique relationship and dialogue we have with ourselves and directly relates to the energies of communication and correspondence between our conscious and unconscious minds. This law is the reason lessons are repeated over and over again in our lives until we learn them. The Law of Correspondence teaches us to acknowledge and look at an issue until it becomes fully clear. It is within this law that real change is able to occur in our lives. The awareness and importance of this law brings with it great growth. The Law of Cause and Effect In summary, the Law of Cause and Effect relates to our taking full responsibility and accountability for our lives. Every action has an equal reaction or consequence. In other words, what we sow, we eventually reap. Therefore, we are responsible for everything that happens in our lives, energetically, subconsciously, and intentionally, through our actions, words, thoughts, desires, and deeds. We must know, without a doubt, that our energy is powerful. Where we find ourselves is exactly where we intended to be. The Law of Attraction The Law of Attraction directly relates to our ability to create or manifest events, people, and things into our lives. All of our thoughts, words, feelings, and energies attract like energies. Simply put, positive energy attracts positive energy. Negative energy attracts negative energy. What we focus on expands. Unconscious – the part of the mind which is inaccessible to the conscious mind but which affects behavior and emotions. Responsibility – the state of being accountable. Manifestation – bringing something tangible into your life through attraction and belief.
MasterMental Angelle Kimberly Smith 19 The Law of Oneness The Law of Oneness helps us to understand that in this world—while we’re having this experience— everything is connected to everything else. Every thought we have, every decision, and every action or inaction we take has an impact on everything and everyone around us. We are all connected. Powerful! The Law of Relativity The Law of Relativity states that each person will receive a series of situations, events, or problems for the sole purpose of personal growth and strengthening of the ‘inner self.’ Understanding this law allows us to stay connected to our hearts as we work through resolutions to situations and circumstances provided to ‘test’ us. Knowing and understanding that nothing in life is given to us that we are unable to deal with or bear ensures that we have perspective in difficult situations. This law also teaches us that no matter how difficult our lives may seem at times, there is always someone worse off, dealing with far more than we are—therefore, putting our woes into perspective and making our trials all relative. They say, “The grass is always greener on the other side until you have to pay the water bill.” The Law of Polarity The Law of Polarity states that everything is on a continuum and has an opposite. There has to be darkness so that we can appreciate the light. There is solid and liquid, and we can and do experience the difference. This law teaches us that we have the ability to suppress and transform undesirable thoughts by focusing on their opposites, thereby bringing about the desired positive change. You can think of a thought in the context of polarity as a ‘mental vibration.’ The Law of Vibration The Law of Vibration states that everything in the universe moves, travels, and vibrates in circular motions. In relation to our physical world, this also applies to our feelings. our thoughts, our dreams, and our free will. That old saying ‘like attracts like’ is actually referring to how our own vibrational energy attracts or aligns with the same or similar vibrational energy. Thankfully, we have complete control over the energy we put out into the universe and, therefore, over what energy aligns with ours and comes back to us. This awareness, once harnessed and understood, is incredibly powerful as you move through your life. Continuum – something that keeps on going, changing slowly over time, like the four seasons. In addition to meaning "a whole made up of many parts"; can describe a range that is always present. Transformation – a dramatic change in form or appearance. Suppress – to prevent the development, action, or expression of (a feeling, impulse, idea, etc.); restrain. Vibration – quickly moving back and forth (or up and down) about a point of equilibrium; a person's emotional state, the atmosphere of a place, or the associations of an object, as communicated to and felt by others.
MasterMental Angelle Kimberly Smith 20 The Law of Balance The Law of Balance states that for all creation in the universe, there is a principle of yin and yang balance. As co-creators of our lives, we must understand, acknowledge, and appreciate these principles that exist within us, acknowledge those external to us, and strive to seek the balance we so desire in our lives. The Law of Perpetual Transmutation of Energy The Law of Perpetual Transmutation of Energy asserts that energy can neither be created nor destroyed. Still, it changes from one state to another. This means that the energy in the universe is always transmuting into and out of form. It focuses on our abilities to change and alter any condition or experience in our lives that we are not satisfied with. Higher energy vibration transforms lower energy. Therefore, we know that we can change and alter the energy we experience and receive in our lives by understanding the Universal Laws and applying their principles in such a way that affects a flow of positive change in our lives. As we think, so we become. The Law of Compensation (Circulation) The Law of Compensation can almost be viewed as an extension of the Law of Cause and Effect. This law relates directly to abundance and prosperity that flow into our lives as friendships, relationships, inheritances, money, gifts, and in other forms. These various forms of compensation are the physical and visible effects of our direct and indirect actions throughout this lifetime. The Law of Action The Law of Action relates to our ability and desire to manifest here on earth. When we engage in intentional action that supports our dreams, desires, thoughts, and feelings, we have the ability to manifest the kind of life we desire. ‘Actions speak louder than words.’ Truer words have never been spoken! Are your actions supporting your desires? Are your actions supporting your dreams and the life you are working so tirelessly to create for yourself? Your actions are powerful and tie into every other universal law. Awareness of this will make you more conscious of your decision-making process as you move forward toward your dreams. “When they go low, we go high.” — Michelle Obama
MasterMental Angelle Kimberly Smith 21 The Law of Rhythm The Law of Rhythm states and reinforces that everything moves and vibrates to a certain rhythm. This earthly rhythm establishes seasons, cycles, stages, and patterns of development. Each cycle is a reflection of the regularity and constant ebb and flow of the universe. To master your own rhythm, you have to be able to maintain it—to rise above the negative phases of whatever cycle you’re in. The good news? We have the power, at any time, to change our experience. These fundamental principles help us understand how. Universal laws, once understood and practiced, serve us in the most extraordinary ways. If it's not something that you’ve used before, why not try it? Do you practice meditation and communication with yourself? Do you actively manifest what you desire in your life? Do you have dreams, visions, and goals and work with purposeful intent and action to bring them into your experience? Is your life harmonious and centered around peace? Are you there yet? Do you want to be? It's time. “The way to right a wrong is to shine the light of truth upon it.” — Ida B. Wells
MasterMental Angelle Kimberly Smith 22 7 THINGS YOU NEED TO KNOW TO UNDERSTAND YOURSELF 1. Values: What are the principles that guide you? 2. Passions: What interests, excites, or energizes you? 3. Ambitions: What goals and experiences do you want to achieve? 4. Fit: In what environment do you feel the most accepted or fulfilled? 5. Patterns: What are the consistent ways you think, feel, and act? 6. Reactions: How do you respond to difficult situations? 7. Impact: What is the effect you have on other people?
MasterMental Angelle Kimberly Smith 23 STEWARD OF MY MENTAL I will carry me with myself everywhere that I go the lessons I've learned experiences I've had Growth is starting to show Consciousness has allowed me to take command of myself correcting my limited beliefs improving my mental health As I sit and meditate so many thoughts come to mind I immediately release them from my consciousness because in meditation thoughts are sublime I commit to practice every day to expand more and more going deep within myself where I find what's at the core As I become more aware of me It gives others the courage to find their own truth and be set free. In the silence I become aware of who I truly am and I've learned I am more than just another face with the title of woman or man. I'm caring, faithful, honest, energizing, loving and true I am a steward of my mental in fact and so are you. — Angelle Smith
MasterMental Angelle Kimberly Smith 24 DAILY REMINDER • Acknowledge that you’re alive. Be thankful! • Sit in positive silence. • Drink water. • Stretch. • List five things you’re grateful for and why. • Make your bed. • Create an affirmation for the day and recite it. • Set your intention. • Choose your mood. • Go create your day! END-OF-DAY REMINDER • Journal your thoughts, feelings, growth, aha moments, encounters, and observations. • Consider: “The best thing about today was..." • Quiet your mind. • Rest well. Rise, Shine & Participate!
GETTING ACQUAINTED
MasterMental Angelle Kimberly Smith 26 I AM SOMEONE WHO… I am someone who loves ______________________ I am someone who hates ______________________ I am someone who cannot ______________________ I am someone who can ______________________ I am someone who will never ______________________ I am someone who has ______________________ I am someone who can’t wait to ______________________ I am someone who would rather ______________________ than ___________________ I am someone who has never ______________________ I am someone who wishes ______________________ I am someone who tried to ______________________ I am someone who nobody seems to ______________________ I am someone who just can’t get enough ______________________ I am someone who doesn’t know how to ______________________ I am someone who usually forgets to ______________________ I am someone who never forgets to ______________________ I am someone who is thankful for ______________________ I am someone who will probably end up ______________________ I am… Complete the sentences below to share more about yourself!
MasterMental Angelle Kimberly Smith 27 MY STRENGTHS AND QUALITIES Things I am good at: What I am passionate about: What I love most about me: Ways I can live my passion: Compliments I have received: What I like about my personality:
MasterMental Angelle Kimberly Smith 28 Challenges I have overcome: What I like about my appearance: I’ve helped others by: Things that make me unique: What I value the most about me: Times I’ve made others happy:
MasterMental Angelle Kimberly Smith 29 8 THINGS TO KNOW ME BETTER My favorite person: 1. Two snacks I love: 1. 2. Three things I enjoy: 1. 2. 3. Four coping skills I have: 1. 2. 3. 4. Five people I trust: 1. 2. 3. 4. 5.
MasterMental Angelle Kimberly Smith 30 Six things that stress me out: 1. 2. 3. 4. 5. 6. Seven places I want to visit: 1. 2. 3. 4. 5. 6. 7. Eight experiences I want to have: 1. 2. 3. 4. 5. 6. 7. 8. “The quality of a man’s life is a direct result of the quality of his/her understanding.” — Will Smith
MasterMental Angelle Kimberly Smith 31 THE POWER OF YOUR PRESENCE You are who you are, regardless of who you think you are. Your thoughts affect your actions, and your perception affects your experience of everything around you. Your thoughts control your experience of reality. But your thoughts cannot affect, change, control, or even touch who you are. You have a power that has nothing to do with what you do, what you say, who you know, what you know, where you are, what you look like, your skills, talents, or even what you have. It is the power of you — Paul Williams
TIER 1: The Law of Potential
MasterMental Angelle Kimberly Smith 34 THE LAW OF POTENTIAL The Law of Potential states that at the core of our being, we are pure awareness. The realm of pure awareness is the domain of all possibilities. It underlies creativity in all its forms. Pure potential is pure consciousness; it is the field of all possibilities and infinite creativity. (PRINCIPLE: Awareness/Life Itself) • Self-Awareness • Identity • Worth and Worthiness • Gratitude • Core Values • Visioning • Intro Affirmations • Journaling “We must be mindful about how we think, feel, and show up. It is our responsibility to be conscious.” — Angelle Smith Potential – existing in / expressing possibility; capable of development into actuality.
MasterMental Angelle Kimberly Smith 35 SELF-AWARENESS HAPPINESS ASSESSMENT What type of person are you today? Describe the person you want to become using only three verbs 1. 2. 3. I am happiest when... I am most unhappy when... One person that makes me feel motivated and inspired is… Two things that make me laugh 1. 2. Three things that instantly put me in a great mood 1. 2. 3.
MasterMental Angelle Kimberly Smith 36 SELF-AWARENESS Reflect on why you think self-awareness is essential for personal growth. How can becoming more self-aware positively impact various aspects of your life? Write your thoughts:
MasterMental Angelle Kimberly Smith 37 IDENTITY Identity is the process of defining a person or thing. The attributes, features, and characteristics that make you who you are are referred to as your identity. Identity is the feeling of who you are as a person and as a part of a social group. The various traits that make up our identity are referred to as its facets. Examples of identification aspects are your gender, ethnicity, values, religion, hobbies, and personality. The memories, encounters, connections, and ideals that shape a person's sense of self are all included in this concept of identity. It describes how you feel about the way other people see and categorize you, and it also refers to how other people describe you. It is important to note that these definitions frequently differ. We discuss self-esteem because of this, yet we probably don't always realize how important it is to OUR health and wellbeing. This amalgamation creates a steady sense of who one is over time, even as new facets are developed and incorporated into one's identity. Attributes – the state or ability to perceive, to feel, or to be conscious of events, objects, or sensory patterns. Ethnicity – the culture of people in a given geographic region, including their language, heritage, religion and customs “It is not the mountain we conquer, but ourselves. To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment. The worst loneliness is not to be comfortable with yourself. Too many people overvalue what they are not and undervalue what they are.” — Sir Edmund Hillary What Is Identity?
MasterMental Angelle Kimberly Smith 38 IDENTITY QUESTIONS 1. I know I'm happy when… 2. I know I'm stressed when… 3. I know I don't want something when… 4. I know I do want something when… 5. What characteristics, lifestyles, or identities have been assigned to or assumed of you? (For example, being strong, hardworking, your gender, your sexuality, your financial status, etc.) 6. Do you feel like you're taking an active role in your life and making the choices you want to make?
MasterMental Angelle Kimberly Smith 39 7. What self-judgment do you also judge others for? 8. What is a quality you see in others that you'd like to inherit? 9. What's a quality of self that you offer to others? 10. Are you being who you want to be? 11. Who are you when you live purely from your mind? From your body? How can you balance or integrate the two? 12. Does being good at, better than, or visibly recognized allow you to feel powerful? 13. In what ways do you assert yourself?
MasterMental Angelle Kimberly Smith 40 14. In what spaces do you feel powerful? 15. How much of your confidence/self-worth is centered on the recognition of others or the merits you have? 16. How do you cultivate confidence? 17. What privileges of the dominant culture do you have? 18. In what ways does dominant culture ostracize you? 19. Write a standards list of everything you require. 20. What would you like to improve about yourself?
MasterMental Angelle Kimberly Smith 41 21. How have you already improved in yourself over the years? 22. In what ways have you shamed and repressed yourself? Why? How can you release this shame? 23. In what ways have your parents influenced you or driven you to becoming who you are today? 24. What would you like to be recognized for? 25. Who are you when no one is watching?
MasterMental Angelle Kimberly Smith 42 SELF-WORTH Self-worth is your perception of your own value and worthiness as a human being. There are three types of self- worth. Let’s break them down: ● Inherent worth – Inherent worth is achieved through personhood. ● Expressed worth – We often assume expressed worth through our upbringing/validation. ● Achieved worth – Achieved worth is directly related to our actions and can be roughly measured by our efforts. Perception – the ability to see, hear, or become aware of something through the senses; a way of regarding, understanding, or interpreting something; a mental impression. “Realistic thinking is based on what others think is possible—but they are not you and have no way of knowing your potential and purposes.” — Grant Cardone
MasterMental Angelle Kimberly Smith 43 GRATITUDE Thankfulness is an emotion. The energy source underneath your emotions is what guides the Law of Attraction when it comes to your life experience. Being consciously grateful is the ultimate goal of practicing gratitude. According to Sir Isaac Newton's Third Law of Motion, "Every action has an opposite and equal reaction." Newton's law can be used to illustrate the concept of gratitude, which states that every action of giving thanks always results in the opposite reaction of receiving. In other words, the more you express gratitude, the more you will have to be grateful for. That means that your life's experiences will increase in direct proportion to your degree of thankfulness. It’s also important to note that the more authentic you are when practicing gratitude, the faster your life will change. Once you experience the transforming impacts for yourself, and realize how little work it takes—how easy it is to practice thankfulness every day—you won't want to return to your old life. In addition to the Law of Attraction, gratitude operates in accordance with another universal principle, or law, that governs our day-to-day activities. The Law of Vibration, which maintains that "like attracts like," controls the entire flow of energy in the cosmos, from the formation of atoms to the motion of the planets. This principle or law holds the cells of every living thing together, as well as the substance of every material entity. Thoughts and feelings affect our lives in the same way that actions do since they are energy as well. You consequently draw into your life whatever you think, believe, or feel. All of us have heard the proverbs "you reap what you sow," "what goes around comes around," and "you get what you give." Notice how Sir Issac Newton’s law is described in all of these proverbs! The Intentionality Formula: 1. Intentionally think, say, and write the words, “Thank you for….” (When you write them, they become more real because you can see them.) 2. The more you intentionally think or write what you have to be thankful for and why, the more you will feel it. 3. The more gratitude you intentionally think and feel, the more you receive to be grateful for. Approach today with gratitude, understanding, openness; knowing that it offers potential & possibilities; knowing that every moment is an opportunity to reflect, reset, and move forward with intention.
MasterMental Angelle Kimberly Smith 44 VALUES Values are the ideals most important to you in life. These may include things like love, respect, or empathy. Values play a role in shaping your goals, priorities, and even your identity. They are influenced by personal beliefs, as well as by your family, friends, and society. Acting in accordance with your values can help you achieve a happier life. How and when were your top values formed? What person or people most influenced your values? How are your values similar to and different from those of others? How do your values play a role in your everyday life?
MasterMental Angelle Kimberly Smith 45 LIST OF VALUES ACCURACY EDUCATION JOY QUICKNESS ACHIEVMENT EFFECTIVENESS KINDNESS RESOURCEFULNESS ADAPTABILITY ENCOURAGEMENT KNOWLEDGE RESPECT ADVENTURE ENERGY LEADERSHIP RESPONSIBIITY AFFECTION ENJOYMENT LEARNING SATISFACTION ALERTNESS ENTRRPRISE LOVE SECURITY AMBITION ENTHUSIASM LOYALTY SELF-ACTUALIZATION ASSERTIVENESS EXCELLENCE MATURITY SELF CONTROL AUTHENTICITY FAITH METHOD SENSIBILITY BALANCE FITNESS METICULOUSNESS SIMPLICITY BEAUTY FLEXIBILITY MODESTY SINCERITY BOLDNESS FOCUS NATURALNESS SKILL BROADMINDEDNESS FORGIVENESS NURTURING SOCIALABILITY CALMNESS FREEDOM OPTIMISM STATUS CAPABILITY FRIENDSHIP ORGANIZATION STRENGTH CAREER FULFILLMENT ORIGINALITY SUCCESS CARING GENEROSITY PATIENCE SYMPATHY CLEAR THINKING GENTLENESS PEACE TACT COMPASSION GOOD ATTITUDE PERSEVERANCE TALENT COMPETENCE GOOD HUMOR PERSISTENCE TEAMWORRK CONFIDENCE GROWTH FULFILLMENT THANKFULNESS CONSCIENTIOUSNESS HAPPINESS MASTERY THOROUGHNESS CONSIDERATION HARDWORK PLAYFULNESS TOLERANCE CONTENTMENT HEALTH PLEASANTNESS TRANQUILITY CONTRIBUTION HELPFULNESS POLITENESS TRUSTWORTHINESS COOPERATION HONESTY POSSESSIVENESS TRUTHFULNESS COURAGE HOPE PRACTICALITY UNDERSTANDING CREATIVITY HUMILITY PRECISION UNIQUENESS CUSTOMER SERVICE IMAGINATION PROFESSIONALISM VALUE DEPENDABILITY IMPARTIALITY PROGRESS VERSATILITY DETERMINATION INDEPENDENCE PROSPERITY VICTORY DILIGENCE INNOVATION PUNCTUALITY VIGOR
MasterMental Angelle Kimberly Smith 46 VISIONING Visioning is an adventure into the deepest parts of ourselves to discover and reveal all the gifts, talents, skills and qualities that have been lying dormant within us in order to live a most excellent life. In visioning, while in meditation, you will ask yourself or be asked by the instructor, 4 questions and then answer by writing the first thought that pops into your mind. Go back into meditation and listen to the next question. The four life-visioning questions are : 1. What is the highest vision for my life? (What wants to emerge?) Write what immediately comes to you without analyzing it. 2. Who must I become to manifest this vision? What qualities must I cultivate? 3. What must I let go of to bring this vision fully into being? 4. What strengths, capacities, and talents do I already possess to make this vision a reality? Listen to these questions one at a time. Be still and wait for the answer. Sit in silence and write down the first things that pop into your mind, even if they don’t make sense right now. Listen to, obey, and trust the voice within. When I let go of what I am, I become what I might be.
MasterMental Angelle Kimberly Smith 47 AFFIRMATIONS An affirmation is an action or process of affirming something. Affirmations are positive statements that are often used to combat negative self-perceptions or enhance focus on personal goals. Affirmations are written and spoken in the first-person, present verb tense to emphasize their attainability. Self-affirmations boost confidence and increase overall self-esteem. They work at an unconscious level to bring positive changes within the self. They also help in altering negative thought patterns, transforming them into positive ones. ● I am always redirecting my thoughts to think of things that make me stronger, wiser, and more thoughtful. ● I’m worthy to follow my dreams and manifest my desires. ● I am the creator of my reality. ● My external reality is a direct reflection of my internal reality. ● Everything I need comes to me easily and without force. ● I create my world with my thoughts and words. ● Every day in every way I’m getting better and better. ● It’s only a thought, and a thought can be changed. ● As I say yes to life, life says yes to me. ● It is safe to look within. ● Everything is happening for me. ● I encounter every challenge with courage and enthusiasm. ● I choose to make the rest of my life, the best of my life. ● I am brave. ● I am beautiful. ● I am strong. ● I am important. ● I can do anything I put my mind to. ● I am proud of myself. ● I am able to learn. ● I am perfectly me. ● I already have all that I need. ● I am perfect, whole, and complete.
MasterMental Angelle Kimberly Smith 48 WRITE YOUR OWN AFFIRMATIONS!
MasterMental Angelle Kimberly Smith 49 JOURNALING AND REFLECTION Journaling and reflection are powerful tools for self-discovery and personal growth. They can serve as a safe space where you can access your innermost thoughts and emotions, which, in turn, can help you gain valuable insight and develop a deeper understanding of yourself. Reflection, on the other hand, helps you to understand how your experiences and actions have shaped your life. By reflecting on your past, you can identify patterns, recognize your strengths and weaknesses, and gain a deeper understanding of your values and goals. They can help you make better decisions in the present and create a roadmap for your future. Together journaling and reflection can be powerful tools for personal growth and development. They allow you to cultivate a deeper sense of self- awareness, develop stronger emotional intelligence, and improve your overall well being. Prompt for the Day: Journal your thoughts, desires, or experiences to gain clarity and self-awareness. Express gratitude for the benefits this exercise brings.
TIER 2: The Law of Inward Correspondence
MasterMental Angelle Kimberly Smith 52 THE LAW OF CORRESPONDENCE The Law of Correspondence relates to communication and may indeed be the most powerful of all the laws. This law relates to the unique relationship and dialogue we have with ourself, specifically. As within, so without. As above, so below. We’ve all heard those sayings—but let’s look at this for a moment. This law is the reason lessons are repeated over and over again in our life, until we learn them. The Law of Correspondence teaches us to acknowledge and look at an issue until the lesson is learned and fully understood. It is within this law that real change is able to occur within our lives. Awareness of this law and its importance brings with it great growth. (PRINCIPLE: Perspective) • An Inside Job • Obedience • Self-Esteem • Self-Talk • Self-Care o Mental o Physical o Emotional o Spiritual • Intro Meditation What you say is what you get. — Attribution
MasterMental Angelle Kimberly Smith 53 “Watch your thoughts, they become your words; watch your words, they become your actions; watch your actions, they become your habits; watch your habits, they become your character; watch your character, it becomes your destiny.” — Lao Tzu
MasterMental Angelle Kimberly Smith 54 SELF-ESTEEM Self-esteem is confidence in one's own worth or abilities; in other words, having self-respect. There are five components of self-esteem: 1. Security: I know I am safe. 2. Identity: I know who I am. 3. Belonging: I know others accept me. 4. Purpose: I know what I want to achieve. 5. Competence: I know I am capable. SELF-CONFIDENCE Self-confidence is an attitude about your skills and abilities. It means you accept and trust yourself and have a sense of control in your life. You know your strengths and weaknesses well and have a positive view of yourself. You set realistic expectations and goals, communicate assertively, and can handle criticism. Self-Esteem Self-Confidence • General impression of yourself • Situation specific • Form of self-love • Amount you trust yourself • You can have high self- confidence but low self- esteem • Easier to develop How to Boost It How to Boost It • “I am” affirmations • “I can” affirmations • Meditation exercises • Taking risks • Doing something to make yourself feel better • Trying something new • Questioning self-doubt
MasterMental Angelle Kimberly Smith 55 SELF-TALK Self-talk is the way you talk to yourself, or your inner voice. You may not know that you’re doing it, but everyone does. Your inner voice combines conscious thoughts with inbuilt beliefs and biases to create an internal monologue throughout the day. Most people talk to themselves regularly. This may happen when you're thinking through ideas, when debating decisions, or when in need of a pep talk. Some people feel that self-talk creates a ‘presence’ around them that makes them feel safe. Do you hear the words that are coming out of your mouth?
MasterMental Angelle Kimberly Smith 56 THE SELF-TALK CYCLE: 1. Our self-talk (thoughts) builds a picture of ourselves in our minds (self-esteem, or self- image). 2. Our self-esteem causes us to live out this image automatically (performance). 3. Our performance causes us to confirm our self-talk. 4. Steps 1 – 3 are repeated indefinitely. Let’s say you have a bad temper, something that you’ve “heard” and “been” for years now (self- talk). So, you build an image of yourself exploding from frustration at the slightest cause (self-image). And then a colleague irritatingly laughs in the office. It’s only natural that your temper will flare up (performance). And what happens afterwards? your brain goes, “Yes, that’s me. Short tempered. Always have been; always will be.” (self-talk). And so on. We can’t stop the cycle but we can use the cycle to embrace a better truth. Contrary to popular efforts (New Year’s resolutions, dieting, joining the gym), which are focused on our performance, the best place to start is to change our self-talk. There are many ways to do this, and here I will include a few. This one includes three simple steps: 1. This is not like me… When you catch yourself in the middle of a negative self-talk session, immediately stop it in your head. You can also use the phrase “Up until now I have been…but no longer…” 2. This is like me… It’s not enough to just stop the negative self-talk. We need to describe the solution to ourselves in order to continue the process of manipulating the cycle. We need to tell ourselves, in detail, what our better truth about ourselves is, and this doesn’t include any negatives! a. For example, we can talk about not lying as well as what it will look like when we aren’t lying anymore. 3. Next time I intend to… In the final step you tell yourself what behavior you will do better next time a similar event or experience happens. a. For example, “Next time I will count to 10 and think carefully about what I’m about to say and why.” How to Rewire Your Brain The self-talk cycle shows how our thoughts are directly linked to our behavior and vice versa.
MasterMental Angelle Kimberly Smith 57 5 STAGES OF SELF-TALK ● Level 1: Negative acceptance. This involves saying negative things about yourself and believing them. ● Level 2: Admitting the need for change. ● Level 3: Deciding to change. ● Level 4: Being a better you. ● Level 5: Universal affirmation. How Do you Build Self-Talk? There are 3 C's of self-talk: ● Catching ● Checking ● Changing Practice This Daily! ● Catch yourself when you find yourself falling into negative self-talk traps. ● Check that you don’t say anything to yourself that you wouldn’t say to someone else ● Make self-care a priority. ● Reduce your exposure to negativity. ● Practice gratitude. ● Change your vocabulary and whatever else needs to be changed in order for you to change your thinking (e.g., associates, locations, activities). ● Take a time out… Breathe. ● Post positive affirmations on social media. Be gentle and encouraging with yourself. If a negative thought comes into your mind, evaluate it rationally and follow these steps to help assuage it and reframe your response with a positive mindset using affirmations of what is good about you. Think about things that you’re thankful for in your life. And that is all you need to do! The biggest mistake you can make is to go about and “do” your self-talk. Don’t go and fix the situation; rather, sit and focus on your self-talk and be prepared. Your brain is not going to want to let go of your dominant thinking so easily. You will keep messing up, but you will also keep repeating the self-talk. And before you know it, your performance will start changing without any effort on your part. The conflicting thoughts will have become your new truth, and you will perform and behave according to it. Start taking steps to program yourself for success!
MasterMental Angelle Kimberly Smith 58 7 USES OF SELF-TALK Positive self-talk can have other health benefits, including: ● Increased vitality ● Greater life satisfaction ● Improved immune function ● Reduced pain ● Better cardiovascular health ● Better physical well-being ● Reduced risk for death ● Less stress and distress The limits of our language are the limits of our mind
MasterMental Angelle Kimberly Smith 59 SELF-CARE Cultivating inner strength is not just an important part of self-care; it’s a vital component that empowers us to navigate life’s challenges, bounce back from setbacks, and foster a resilient mindset. Building inner strength involves developing emotional resilience, mental fortitude, and a positive mindset to overcome obstacles and thrive in the face of adversity. It’s the foundation for self-belief, self-compassion, and personal growth. When we cultivate inner strength, we build a solid internal support system that fuels our self-care practices. Self-care is the act of engaging in activities to gain or maintain an optimal level of overall health. There are eight main areas of self-care: ● Physical self-care refers to the things you do to help you take care of your body and boost energy levels. ● Psychological practices help to stimulate the mind and improve brain functionality. ● Emotional self-care can help you to cope with your feelings better and improve self- acceptance. ● Social self-care helps you to feel loved and less alone as well as improves communication. ● Professional self-care gives balance, time management, coping skills, and structure ● Spiritual self-care helps you to find a deeper purpose and more meaning in your life. ● Financial self-care allows you to cultivate a healthy relationship with money so you can reduce stress. ● Environmental self-care allows you to find the right environment so you can truly thrive. Excellence is within.
MasterMental Angelle Kimberly Smith 60 SELF-CARE CHECKLISTS PHYSICAL Healthy eating ☐ Personal hygiene ☐ Exercise ☐ Fun physical activity ☐ Regular sleep ☐ Medical check-up ☐ Physical appearance ☐ Rest after work ☐ Rest when sick ☐ Go for a walk ☐ PSYCHOLOGICAL Practice a hobby ☐ Learn something new ☐ Read ☐ Challenge yourself ☐ Do something creative ☐ No screen time for an hour ☐ Alone time ☐ Go on a day trip ☐ Practice patience ☐ EMOTIONAL Express feelings ☐ Laugh ☐ Respect yourself ☐ Stress management ☐ Talk about problems ☐ Reflect ☐ Time with loved ones ☐ SOCIAL Meet new people ☐ Be polite ☐ Meaningful dialogue ☐ Stay in contact ☐ Ask for and offer help ☐ Take a trip together ☐ Have fun together ☐
MasterMental Angelle Kimberly Smith 61 PROFESSIONAL Stay in the loop ☐ Work on your skills ☐ Read relevant literature ☐ Get involved ☐ Prevent burnout ☐ Organize workspace ☐ Plan the work ☐ Work on relationships ☐ SPIRITUAL Meditate ☐ Pray ☐ Reflect on something that brings you joy ☐ Priorities and values ☐ Stand by your morals ☐ Think about morality ☐ Observe your thoughts ☐ Participate in a cause ☐ FINANCIAL Make a budget ☐ Learn to say no when it comes to spending ☐ Find the least expensive way to get things done ☐ Set aside a percentage of your paychecks to save or invest ☐ Don’t buy things you don’t need ☐ Don’t buy on a whim ☐ ENVIRONMENTAL Drink water ☐ Clean your room or house ☐ Purify the air ☐ Eat home-cooked meals ☐ Recycle ☐ Paper straws ☐ No plastic bottles ☐ Donate old clothes ☐
MasterMental Angelle Kimberly Smith 62 MEDITATION Meditation is defined as a mind and body practice focused on interactions between the brain, mind, body, and behavior, containing four key elements: 1. a quiet location with little distractions, 2. a comfortable posture, 3. a focus of attention, and 4. an open attitude Meditation Promotes emotional health Controls anxiety Enhances self- awareness Reduces age-related memory loss Helps control pain Improves sleep Decreases blood pressure Reduces stress
TIER 3: The Law of Cause & Effect
MasterMental Angelle Kimberly Smith 64 THE LAW OF CAUSE AND EFFECT This law, in summary, relates to us taking full responsibility and accountability for our lives; in other words, understanding that every action has an equal reaction or consequence and that what we sow, we eventually reap. Therefore, we are responsible for everything that happens in our lives energetically, subconsciously, and intentionally, through our actions, words, thoughts, and desires. We must know, without a doubt, that our energy is powerful. Where we find ourselves is exactly where we have intended to be. The good news? We have the power, at any time, to change our experience. This law, among others, helps us to understand how. (PRINCIPLE: Karma) ● Personal accountability ● Discipline ● Responsibility ● Self-respect ● Esteem ● Honesty ● Integrity ● Self-control Be as nice as you can, to as many people as you can, for as long as you can, just because you can.
MasterMental Angelle Kimberly Smith 65 PERSONAL ACCOUNTABILITY Personal accountability means taking ownership of what happens as a result of your choices and actions. There are 4 steps to accountability. ● See it ● Own it ● Solve it ● Do it 8 Habits to Build More Personal Accountability in Your Life Make a commitment ☐ Gain clarity ☐ Be realistic ☐ Create SMART goals ☐ Eliminate blame ☐ Practice holding yourself accountable ☐ Feedback, feedback, feedback ☐ Get an accountability partner ☐
MasterMental Angelle Kimberly Smith 66 HOLD YOURSELF ACCOUNTABLE TO DO GOAL WHO CAN HELP ME KEEP TRACK OF THIS GOAL? WHAT’S MY BACKUP PLAN FOR THIS GOAL? HOW WILL I CELEBRATE REACHING THIS GOAL? What can I do today? What can I do this week? What can I do next week? What can I do this month? What can I do in the next three months? What can I do in the next six months? What can I do in the next year?
MasterMental Angelle Kimberly Smith 67 DISCIPLINE Discipline. One word…thousands of opinions. Is it punishment? Is it obedience? Is it rules? Is it enforcement? Is it always doing the same thing? Is it always doing the right thing? Is it consistency? Is it doing what you’re told? Is it rigid? Is it boring? Do you even get a choice? Do you just comply? To understand what discipline really is and what it really means, let’s look at the origin of the word to find its intent and true form. The root word of discipline is “disciple,” which comes from the Latin word discipulus, meaning “student.” Most people believe a disciple is a “follower” (probably because of the religious context), but in reality it means student—as in, “one who studies.” The word “discipline” is from the Latin word disciplina, meaning “instruction and training.” It is derived from the root word discere—“to learn.” So what is discipline? Discipline is to study, learn, train, and apply a system of standards. What isn’t discipline? Discipline is not rules, regulations, or punishment. It is not compliance, obedience, or enforcement. It is not rigid, boring, or always doing the same thing. Discipline is not something others do to you. It is something you do for yourself. You can receive instruction or guidance from one or many sources, but the source of discipline is not external. It is internal. Discipline is not obedience to someone else’s standards to avoid punishment. It is learning and applying intentional standards to achieve meaningful objectives. Discipline is a choice…your choice. It is a decision. Better yet, all of your decisions. The distinction between discipline being an external dynamic or an internal dynamic, a mandatory rule, or a personal choice is important. Understanding this at a deeper level is your gateway into a better, more discipline-driven life. Do you see how it works? When you understand discipline as a choice, you are in control—not anyone or anything else. More discipline, more choice, more control. Less discipline, less choice, less control. Let’s use a common example… I want to get up at 4:45 a.m. to meditate and work out. My husband usually wakes up at 6:00 a.m. and, like all men, needs a lot of time and attention. I have to take care of him, make coffee, get myself ready, and leave for work by 7:30 a.m.
MasterMental Angelle Kimberly Smith 68 So I need to workout before he wakes up…hence the 4:45 a.m. alarm. My alarm goes off, I choose discipline, get up, work out, wake up my man, love on him, and leave for work. My first win of the day is in the books, and my mind is clear to focus on my next priorities knowing my workout is done and I don’t have to “find the time” to make it up later. I’m in control of myself and my day. I can even splurge a little at lunch or dinner because I worked out hard. I burned, so I earned. But what if I don’t choose discipline? My alarm goes off, I choose default, sleep in, wake up my man, still love on him, and leave for work. I’m mentally and emotionally disappointed in myself because I should have gotten up and worked out. My mind is searching for when I can make it up. Tonight? Too busy, too late, too tired. Tomorrow? It was supposed to be my off day. Now I’m disappointed and distracted. I’m not in control of myself or my day. I’m stressed and irritated, my discipline fades even further, so I make impulsive eating decisions at lunch and dinner because I’m already having an off-day. Might as well be consistent. Sound familiar? The two scenarios described above translate to any scenario in any environment. When we maintain our own personal discipline, our choice, we retain control of ourselves and how we move through our environments. When we lose our personal discipline, also our choice, we give control away to other people, external circumstances, and the inevitable randomness of life. We drift and become victims to our circumstances. More discipline, more choice, more control. Better options. Higher standards. Improved skill. More flexibility. Less discipline, less choice, less control. Fewer options. Lower standards. Inadequate skill. Less flexibility. Go test this deeper understanding of discipline, what it is, how it works, and why it works. Observe yourself throughout the day. Observe other people. Measure these words against what you observe. Get out in the field and do the work.
MasterMental Angelle Kimberly Smith 69 HOW TO CLEAR YOUR MIND 1. On a blank piece of paper, write out what’s on your mind. 2. Make sure you don’t miss anything. Jot down your concerns, regrets, fears, dreams, ideas—whatever’s in there! 3. Take out another sheet of paper and divide it into three columns, labeling them: ACTIVE CONCERN, MAYBE LATER, and DELETE. 4. Sort all items from the first paper onto the second. 5. Say “Goodbye” to each DELETE item and tell each one never to come back! 6. File away MAYBE LATER items into a list. 7. Have a plan to deal with each ACTIVE CONCERN. 8. Move forward with clarity and confidence!
MasterMental Angelle Kimberly Smith 70 RESPONSE-ABILITY Responsibility is being accountable for yourself, your actions, and your things. Draw or write in each box about how you are responsible in these four areas: Education Behavior Caring for YOU Home
MasterMental Angelle Kimberly Smith 71 LET’S BE RESPONSIBLE What does it mean to be responsible? List three times that you were very responsible. 1. 2. 3. What are the outcomes of being responsible, and how does it make you feel? List three things you can do to become more responsible. 1. 2. 3.
MasterMental Angelle Kimberly Smith 72 “It makes no difference what you think of me, but it does make a difference what I think of you.” — Clarence H. Cobbs
MasterMental Angelle Kimberly Smith 73 THE CORE VALUES OF INTEGRITY 1. honesty 2. trust 3. fairness 4. respect 5. responsibility 6. courage 1. Dependability: People can rely on you, and you keep promises. 2. Loyalty: Devoted attachment to something or someone. 3. Honesty: To be true to yourself and others. 4. Good judgment: Focusing on choices and decisions that are positive for the long term. 5. Respect: To demonstrate “high regard” for or special attention to something or someone By embracing these fundamental values, your practice will generate rules that dictate behavior. ● Being dependable and following through on commitments. ● Being open and honest when communicating with others. ● Holding yourself accountable and owning up to your shortcomings. Integrity is composed of six fundamental values. These values have five attributes. Here are a few behaviors that show integrity.
MasterMental Angelle Kimberly Smith 74 INTEGRITY SELF-ASSESSMENT Always Sometimes Never “I stand up for the rights of others.” “I stand up for what I believe in.” “I do the right thing when no one is looking.” “I avoid gossip.” “I am a trustworthy person.” “I am honest.” “I am a person of my word.” “I submit my best work.” “I look out for others.” “I own up to my mistakes.” What makes you a person of integrity?
MasterMental Angelle Kimberly Smith 75 INTEGRITY We often read or hear in the news about individuals who have been charged or arrested. Find happenings from the news and explain how having integrity could have prevented unfortunate events.
MasterMental Angelle Kimberly Smith 76 HONESTY Reflect Honestly 1. What does honesty mean to you? 2. Why is it important to be honest? 3. When were you last dishonest? 4. What were you trying to achieve by being dishonest? 5. Can people who are dishonest be trusted? Honesty is a refusal to lie, steal, or deceive in any way.
MasterMental Angelle Kimberly Smith 77 WHICH OF THESE THINGS DO YOU THINK ARE DISHONEST? Stealing money from a bank ☐ Bullying someone ☐ Exaggerating the truth ☐ Lying to a friend ☐ Spreading a rumor that you know is not true ☐ Borrowing money from your mom’s purse without asking ☐ Keeping money you saw someone drop ☐ Cheating during a board game ☐ Omitting information when telling what happened ☐ Butting someone in line ☐ Getting close with your best friend’s significant other ☐ Changing your grades before your parents see them ☐ Forging someone else’s signature ☐ Check each box that’s applicable! “How people treat you is their karma. How you respond is yours” — Buddha
TIER 4: The Law of Attraction
MasterMental Angelle Kimberly Smith 80 THE LAW OF ATTRACTION The Law of Attraction directly relates to our ability to create or manifest events, people, and things. All of our thoughts, words, feelings, and energies attract like energies. Simply: Positive energy attracts positive energy. Negative energy attracts negative energy. What we focus on expands. (PRINCIPLE: beliefs, thoughts) ● Core belief ● Attitude ● Emotional intelligence ● Feeling/thoughts ● Emotional management ● Choices “What you think, you become. What you feel, you attract. What you imagine, you create.” — Buddha
MasterMental Angelle Kimberly Smith 81 CORE BELIEFS Core beliefs are fundamental and deeply ingrained assumptions about yourself and the world around you. These beliefs influence your thoughts, emotions, and behaviors by shaping your perspective. Limiting core beliefs can lead to feelings of low self-esteem, anxiety, and depression. The goal is to identify your core beliefs and replace them with more balanced and positive beliefs. There are several different types of core beliefs: ● SELF-WORTH: Beliefs about your own worth and value as a person ● OTHER PEOPLE: Beliefs about others, such as their trustworthiness or intentions ● THE WORLD: Beliefs about the world and how it operates ● THE FUTURE: Beliefs about what the future holds and what might happen Core beliefs are often formed during childhood and are based on experience, messages from others, and interpretation. They can be changed by challenging the evidence for the belief, looking for alternatives, and practicing new, more balanced thoughts. To identify your core beliefs, it is helpful to keep a thought record. This involves writing situations that trigger the distressing thoughts, the automatic thoughts that come to mind, the emotions you were feeling, and the intensity of those emotions. You then challenge and evaluate the evidence for each automatic thought and write down a more balanced thought. Finally, you look for common themes among the automatic thoughts in your thought record and try to identify the core belief behind them. Once you’ve identified the core belief(s), the next step is to challenge them. This involves looking for evidence that contradicts the belief and writing down an alternative perspective that is more balanced. Over time, as you continue evaluating your core beliefs, you will become more aware of the thoughts and beliefs that contribute to distressing emotions and you will begin to replace them with more balanced and positive thoughts.
MasterMental Angelle Kimberly Smith 82 WHAT DO YOU SEE? Core beliefs are strong beliefs about ourselves, the world, and our reality. They influence how we understand and interpret everyday life events and experiences. Core beliefs will shape our way of seeing and understanding the world and will greatly impact our self-image, self-esteem, and expectations for the future. If they are negative, they will negatively impact how we see others, the world, ourselves, and our future. Think of core beliefs as filters acting upon how we perceive things. Reflect on how you perceive the world, yourself, and the future. What do you see? Yourself The World The Future
MasterMental Angelle Kimberly Smith 83 IDENTIFYING OUR CORE BELIEFS Situation: You have an argument with your significant other, and he/she says hurtful things. Automatic thought: He/she hates me. Emotion: Shame. Assumption you’re making: This relationship is over… Core belief: “I’m a failure.” Situation: Automatic thought: Emotion: Assumption you're making: Core belief: Example Your turn!
MasterMental Angelle Kimberly Smith 84 CORE BELIEFS Core beliefs are a person's most central ideas about themselves, others, and the world. These beliefs act like a lens through which every situation in life experience is seen. As a person has new experiences, their core beliefs may gradually change. However, some experiences have a greater impact than others. Information that supports a core belief is easily integrated, making the beliefs stronger. Information that does not support a belief tends to be ignored. Core Belief: “No one likes me.” Information that supports my core belief Information that does not support my core belief Accepted Information I integrated into my core belief. Rejected Information I did not integrate into my core belief. Modified Information I modified before integrating into my core belief. My friend didn’t answer the phone when I called. The cashier at the grocery store was unfriendly towards me. My boss gave me negative feedback at work. I was invited to my neighbor’s birthday party. My peers always seem happy to talk to me. My friend called to check in when I was sick. I was asked out on a date…but it must have been out of pity. I’m close with my siblings…but they’re my siblings, so they don’t count. My friend gave me a birthday present, but I gave her one, so it doesn’t count. Examining the Evidence
MasterMental Angelle Kimberly Smith 85 ATTITUDE Your attitude is the way you think and feel about someone or something. Attitude refers to an expression of the way one feels. Behavior is the way that someone acts IN RESPONSE to their feelings. Although the two are related, they are distinct from one another, as attitude focuses on how one feels, and behavior deals with one's actions. However, one's attitude is often expressed through their behavior. Attitudes can be positive or negative. Explicit attitudes are conscious beliefs that can guide decisions and behavior. Implicit attitudes are unconscious beliefs that can still influence decisions and behavior. Attitudes can include up to three components: cognitive, emotional, and behavioral. Your attitude has a direct impact on how you communicate and collaborate with others, how you contribute to the culture, and how you perform your daily tasks and responsibilities. Ultimately, your attitude shapes your success and your happiness. A positive attitude involves having a positive mindset and thinking about the greater good irrespective of what the situation is. It helps you to accept your strengths and weaknesses and stay resilient. A positive attitude is instrumental in academic and professional success. The Key to Having a Positive Attitude Engage in positive activities like meditation, yoga, hiking, playing a sport, or whatever other activity you enjoy. Take back control of the things you can change—and put in the effort required to actually change—but learn to accept the things you cannot change. Go easy on yourself. How Do You Make an Attitude Change? Attitude change is emotion based, and the majority of attitude research has emphasized the importance of effective or emotional components. Emotion works hand-in-hand with the cognitive process, or the way we think about an issue or situation. Your attitude determines your altitude!
MasterMental Angelle Kimberly Smith 86 EMOTIONS Emotions are created by our brains. They are the way our brains give meaning to bodily sensations based on past experiences. While emotions start as sensations in the body, feelings are generated from our thoughts about those emotions. Emotions come first, then feelings come after as the emotion chemicals go to work in our bodies. Human thought takes time to form. The "right now" we experience within our brain is always a bit later than what is happening outside of it because human cognition takes time to create. The integration of external sensory data into conscious awareness occurs in 500 milliseconds, or half a second. Emotional intelligence is a way of recognizing, understanding, and choosing how we think, feel, and act. It shapes our interactions with others and our understanding of ourselves. It defines how and what we learn, allows us to set priorities, and determines the majority of our daily actions. Research suggests it is responsible for as much as 80% of the success in our lives. This is why it is of utmost importance to have emotional intelligence so that you become aware of how your thoughts dictate your feelings. We need to rely on our humanity and understanding of how feelings and emotions work harmoniously together. “Emotion can be the enemy, if you give into your emotion, you lose yourself. You must always be at one with your emotions, because the body always follows the mind.” — Bruce Lee
MasterMental Angelle Kimberly Smith 87 DEGREES OF EMOTION HOW MUCH AM I FEELING? CONTENTED GLAD HAPPY EXCITED ECSTATIC DOWN UNHAPPY SAD MISERABLE DEPRESSED UPSET FRUSTRATED ANGRY AGITATED FURIOUS AWARE CURIOUS INTERESTED SURPRISED AMAZED STARTLED NERVOUS SCARED AFRAID TERRIFIED DROWSY SLEEPY TIRED WORN OUT EXHAUSTED SORRY REGRETFUL GUILTY REMORSEFUL ASHAMED HOPEFUL SURE CONFIDENT STRONG POWERFUL UNEASY TENSE WORRIED ANXIOUS PANICKED CAPABLE PLEASED PROUD DIGNIFIED TRIUMPHANT As I observe my thoughts, feelings and beliefs, I consciously choose my thoughts and feelings, because I realize they create my reality. I am powerful beyond measure. I turn thoughts into things.
MasterMental Angelle Kimberly Smith 88 LISTEN TO YOUR EMOTIONS… Bitterness shows you where you need to heal, where you’re still holding judgment on others and yourself.Resentment shows you where you’re living in the past and not allowing the present to be as it is.Discomfort shows you that you need to pay attention right now to what is happening, because you’ve been given the opportunity to change, to do something different than you typically do.Anger shows you what you’re passionate about, where your boundaries are, and what you believe needs to change about the world.Disappointment shows you that you tried for something; that you did not give in to apathy; that you still care.Guilt shows you that you’re still living life in other people's expectations of what you should do, or else you’ve done something hurtful.Shame shows you that you’re internalizing other people's beliefs about who you should be or (who you are) and that you need to reconnect with yourself.Anxiety shows you that you need to wake up, right now, and that you need to be present; that you’re stuck in the past and living in fear of the future.Sadness shows you the depth of your feelings, the depth of your care for others, and this world.
MasterMental Angelle Kimberly Smith 89 FEELINGS Our feelings are our sixth sense, the sense that directs, interprets, arranges, and summarizes the other five. Feelings tell us whether what we experience is threatening, painful, regretful, sad, or joyous. Feelings can be described and explained in simple and direct ways. Being unaware of one's feelings—not to understand them or to know how to use or express them—is worse than being blind, deaf, or paralyzed. Not to feel is not to be alive. More than anything else, feelings make us human. The language of feelings is our reaction to what we have perceived through the senses, and they shape our reaction to what we will experience in the future. A person who carries unresolved feelings of anger around with him, for example, is likely to find the world he encounters to also be angry and so justify and perpetuate his own feelings of anger. As people become more open with their feelings, there's less need to guard against things in the world because what was once perceived as threatening now isn’t. A life which is full of expectations is usually full of disappointment. The most desperate lives are those which are full of unresolved expectations. A person who lives a life immune to hurt lives a life immune to joy. There is no way of holding pain if you wish to be open to pleasure. “People will forget what you say and what you say and what you do, but they will never forget the way you made them feel.” —Maya Angelou
MasterMental Angelle Kimberly Smith 90 HOW OUR THOUGHTS DICTATE OUR FEELINGS Feelings arise from an emotional experience. A feeling is the result of an emotion and may be influenced by memories, beliefs, and other factors. Emotions can turn into moods, moods can affect emotions, and feelings are how we interpret our emotions. Emotions are the raw data, a reaction to the present reality, whereas feelings can be diluted by stories we've created in our head based on the events of the past. Feelings are more specific than emotions. We just don’t know that we are thinking a thought until it becomes conscious. A fundamental difference between feelings and emotions is that thought is something that we do in our mind, consciously, subconsciously, or unconsciously. Feelings are experienced consciously while emotions manifest either consciously or subconsciously. Feeling causes thought, not the other way around. A change in thought can change the automatic interpretation of the feeling. Every day, we have between 5,000 to 60,000 thoughts. Unguarded thoughts can lead to a variety of psychological, emotional, and physical disorders. It can be quite difficult to grow emotionally in life when our thoughts are unguarded, limited, and left unchallenged. Thus, it is helpful to comprehend how ideas function and how they often affect our health and wellbeing. When a thought appears to be the product of your circumstances, know that it is your thoughts that are controlling the circumstance, rather than the other way around. Your thoughts generate a feeling which you’ve been acting upon. This action gives you an end result. Change your thoughts, and your feelings change. Your action then changes, and your results will be different. The fact of this is quite liberating and it frees you to understand that: ● Your thoughts are not inevitable; they are merely thoughts and can change. ● Your thoughts are self-made. ● Thoughts affect your mood, not the other way around. So, you ask, how does one control their thinking? First, place your awareness on the thought. Do not judge the thought; just accept it for what it is. Then ask yourself, “Is this healthy and beneficial?” If the thought is not a benefit to you, breathe gently, smile softly to yourself, and let the thought go. Think of it as breathing the fault out on each and every exhale. Accept the thought as it is and then let it go. You can choose a more positive thought in its place, one that serves you better. It is, after all, your mind, and your thinking process, and you are the only one capable of controlling what you allow yourself to think. Remember that what you think, you will feel, so teach your feelings how to feel and your thoughts how to think. Repeat this process whenever unhelpful thinking comes up and makes an impact on your emotional and physical well-being. Control your feelings. Don’t let them control you.
MasterMental Angelle Kimberly Smith 91 FEELINGS LIST AFRAID AGITATED ANGRY IRRITATED AMBIVALENT ATTRACTIVE SAD DRAINED CARED FOR HOPEFUL EMOTIONAL RELAXED CONFUSED STUPID DISTANT UGLY CRUEL INSENSITIVE CALM COMFORTABLE DETACHED MOCKED LEFT OUT DEPRESSED DISCOUNTED DEFENSIVE TOUGH CUT OFF HARD IMPATIENT RESISTANT FRUSTRATED INSECURE JUDGED ANXIOUS MISUNDERSTOOD LONELY OUT OF CONTROL HURT EVALUATED LOVED TEARFUL JOYFUL IN CHARGE MELANCHOLY ATTACKED CHEATED COLD PRODUCTIVE VALIDATED SOFT TERRIFIED PUT DOWN SILLY OVERWHELMED LOST RESENTFUL FOGGY JEALOUS SPITEFUL RESPECTED PLEASED SHUT DOWN HOPELESS RESPONSIBLE SEDUCED CHEERFUL ALIVE SEDUCTIVE UNDERSTOOD IN CONTROL SHORT CHANGED STUCK AROUSED SEEN DISTRACTED SUCCESSFUL CHEERFUL CONFIDENT ENTHUSIASTIC TIRED USED INVIGORATED TENDER TORN INCLUDED STRONG TOUCHED TOUCHY STRANGE THANKFUL WELCOME WILD EMBARRASSED UNCOMFORTABLE SURPRISED DESPERATE GUILTY DEFIANT VULNERABLE RAGEFUL DISAPPOINTED HELPLESS PUSHED AWAY HATED VENGEFUL WEAK MEAN PUSHED HEAVY NUMB UNFULFILLED
MasterMental Angelle Kimberly Smith 92 FEELINGS LIST, CONTINUED… HATEFUL DUMB SPECIAL IGNORED UNIMPORTANT UNHEARD INSIGNIFICANT CHILDISH SMALL OLD COMPETENT YOUNG LOVED WARM ATTENTIVE LOVING APPRECIATIVE SELF CENTERED AFFECTIONATE CAUTIOUS QUIET ACCEPTED PROTECTED APPRECIATED WATCHFUL SUPPORTED AT EASE GUARDED HAPPY SECURE UNEASY CLOSE EXCITED SAPPED TRUSTING SCARED TRUSTED BURNT OUT EXHILARATED CONCEITED FOOLISH CAPABLE MOTIVATED PREJUDICE WHOLE HAPPY DISGUSTED ENCOURAGED
MasterMental Angelle Kimberly Smith 93 EMOTIONAL CONTROL Have you ever ‘gotten in your feelings’ or done something you regret later? Sometimes our feelings ‘get the best of us.’ Managing and responding to your feelings appropriately requires self-control and a few strategies. Complete the questions on this page to help to control feelings and not let them get the best of you! Rate Yourself 1. Need to work on it. 2. OK. 3. Average. 4. Good. 5. Excellent. Reflect 1. Explain what “do not let your feelings get the best of you” means. In other words, what does managing your feelings and emotions—having emotional control—personally mean to you? 2. Provide an example of a time when you regretted doing or saying something based on the way you were feeling? 3. Provide an example of a time when somebody responded to you in a negative way based on their feelings. How could this have been handled better? 4. Provide three tips for managing feelings appropriately. 1) 2) 3) 5. Why is it important to maintain emotional control, manage your emotions, and not suppress them?
MasterMental Angelle Kimberly Smith 94 THINGS YOU CAN CONTROL 1. Your beliefs 2. Your attitude 3. Your thoughts 4. Your perspective 5. Who your friends are 6. What books you read 7. How honest as you are 8. How often you exercise 9. The type of food you eat 10. How many risks you take 11. How kind you are to others 12. How you interpret situations 13. How kind you are to yourself 14. How you express your feelings 15. How often you say, “I love you.” 16. How often you say, “Thank you.” 17. How often you practice gratitude 18. How many times you smile today 19. Whether or not you asked for help 20. The amount of effort you put forth 21. Whether or not you judge other people 22. How do you spend/invest your money 23. How much time do you spend worrying 24. How often do you think about your past 25. Whether or not you try again after a setback “Self-control is strength. Calmness is mastery. You have to get to a point where your mood doesn’t shift based on the insignificant actions of someone else. Don’t allow others to control the direction of your life. Don’t allow your emotions to overpower your intelligence.” — Morgan Freeman
MasterMental Angelle Kimberly Smith 95 TAKE CONTROL OF YOUR THOUGHTS Taking control of your thoughts is not always easy; it takes mental strength. But just like anyone can become physically strong, anyone can become mentally strong through effort and practice. Our mind is a muscle. At first, taking control of your thoughts may feel difficult, like when you first start going to the gym, but it'll begin to feel natural with practice. As you journey, you will find the practice of taking control of your thoughts and fixing your mind on self-awareness, right thinking and accountability to be an integral part of experiencing the fulfillment of your dreams. We live in our thoughts, and while we cannot always hand-pick our experiences and the circumstances we encounter, we can shape our circumstances to benefit us with our thoughts. So, get to it! Give yourself your best, work hard, and let your purpose drive you to take control of your thoughts and move with joy. WHAT YOU FOCUS ON MULTIPLIES If we want to achieve great things, we must be intentional, focusing on the right things, even when chaos arises. If we are not intentional with our thought life, then human nature will automatically focus on the problem rather than finding and creating solutions. What you focus on multiplies; so, undoubtedly, when you focus on your problems for too long, they will begin to feel big and overwhelming. When you allow your problems to be the loudest voice in the room, you lose sight of hope and possibility. While it's important to acknowledge the problems that exist, no good can evolve from focusing on your problems. It will not change your situation, make things better, or shift the atmosphere and pave the way for a breakthrough. Here's the good thing: the problems you face—while they may be roadblocks—cannot keep you from the future that was intended for you.
MasterMental Angelle Kimberly Smith 96 I CAN TRAIN MY BRAIN What I should tell my brain What I should not tell my brain “Learning is fun.” “I am not that smart.” “I’ll try a different strategy.” “This is too hard for me. I give up.” “I believe in myself.” “I will keep working hard.” “I will fail all my tests.” “I can’t do hard work.” “I’ll learn how to do this.” “I can do anything.” “I’m stupid.” “Nobody in my family has, so…” “I always mess things up.” “I finish what I start.” “This is boring.” Sort the statements in the second chart into the correct column on the first chart!
MasterMental Angelle Kimberly Smith 97 THOUGHTS OR FEELINGS Sometimes it's going to be hard to tell what you’re thinking from what you’re feeling. We often fool ourselves into believing that we feel something (and therefore that it is difficult to change) when, in fact, it’s actually a thought. For each item, decide whether it is a thought or feeling. Statement Thought? Feeling? I feel that something awful will happen. I feel scared. I feel like nothing ever goes right. I feel so guilty. I feel as though I’m falling apart. I feel very angry. I feel as if my life will never get better. I feel lonely. I feel panicky. I feel so useless. I feel like I’m a burden. I feel ashamed. I feel like I’m being torn apart. I feel heavy. Don’t believe everything that you think because thoughts are just that … thoughts.
MasterMental Angelle Kimberly Smith 98 90 FUN COPING SKILLS CLOSE YOUR EYES AND RELAX WRITE A LETER WRITE A POSITIVE NOTE TO YOURSELF CALL AN OLD FRIEND ORGANIZE SOMETHING DO A POSITIVE ACTIVITY EAT A HEALTHY SNACK DO SOMETHING YOU LOVE DRINK WATER PLAN A FUN TRIP LISTEN TO MUSIC DOODLE ON PAPER CRY IT OUT READ INSPIRATIONAL QUOTES WRITE OUT A DAILY SCHEDUE PLAY SPORTS AROMATHERAPY BUILD SOMETHING DRAW CARTOONS SING AND DANCE AROUND THE HOUSE PRACTICE YOGA WRITE IN A JOURNAL TAKE A BATH COUNT TO 100 WRITE YOUR THOUGHTS SAY, “I GOT THIS” LOOK THROUGH OLD PICTURES HAVE COMPANY FOCUS ON ONE THING PLAY CARDS SAY SOMETHING NICE TO YOURSELF MEDITATE EXERCISE PUNCH A PILLOW DO HOMEWORK SLOWLY COUNT TO TEN COLOR GARDEN PAINT TAKE A BREAK STAND AND STRETCH HUM PLAY AN INSTRUMENT IMAGINE YOUR FUTURE RUB YOUR PET TAKE A WALK JOG CUDDLE WRITE A THANK YOU NOTE EXPRESS YOUR FEELINGS TIME OUT HUG YOURSELF TAKE PICTURES WRITE A STORY BLOG TAKE DEEP BREATHS GO TO SLEEP DO A PUZZLE WALK YOUR DOG MAKE A PLAYLIST CALL A FRIEND STRESS BALL LEARN A NEW LANGUAGE BOUNCE A BALL 100 TIMES MAKE A LIST OF CHOICES GET A MENTOR SCREAM GO OUTSIDE ORGANIZE YOURR CLOSET ASK FOR HELP THINK ABOUT SOMEONE YOU LOVE HUG TAKE A BUBBLE BATH DRINK SOME TEA LIST YOUR FAVORITE THINGS PLAY WITH YOUR PET IMAGINE YOUR DREAM HOUSE BAKE USE A RELAXATION APP. ASK YOURSELF WHAT YOU BRING TO THE TABLE OF YOUR LIFE? THINK OF SOMETHING FUNNY SET A SMARTGOAL PLAY WITH CLAY READ IDENTIFY YOUR EMOTIONS THINK OF SOMETHING THAT MAKES YOU HAPPY LIST YOUR BEST QUALITIES DO CRAFTS NOTICE FIVE THINGS YOU CAN SEE SIT AND RELAX YOUR MUSCLES
MasterMental Angelle Kimberly Smith 99 CHOICES EVERYTHING YOU DO IS BASED ON THE CHOICES YOU MAKE. IT'S NOT YOUR PARENTS, YOUR PAST RELATIONSHIPS, YOUR JOB, THE ECONOMY, THE WEATHER, AN ARGUMENT OR YOUR AGE THAT IS TO BLAME. YOU AND ONLY YOU ARE RESPONSIBLE FOR EVERY DECISION AND CHOICE YOU MAKE. PERIOD.
TIER 5: The Law of Perpetual Transmutation of Energy
MasterMental Angelle Kimberly Smith 102 THE LAW OF PERPETUAL TRANSMUTATION OF ENERGY This law states that everything is energy, including our thoughts, emotions, and our words, and that energy can neither be created nor destroyed but transmuted from one form to another. The Law of Perpetual Transmutation of Energy focuses on our abilities to change and alter any condition or experience in our lives that we are not satisfied with. Higher-energy vibrations transform lower energy. Therefore, we know that we can change and alter the energy we experience and receive in our lives by understanding universal laws and applying their principles in such a way that affects a flow of positive change in our lives. As we think, so we become. (PRINCIPLE: Energy) ● Beliefs ● Mass consciousness ● Preconditioned beliefs ● Cultural beliefs ● Barriers to change ● Behavior modification ● Habits ● Procrastination Live your life in a way that when others see you and don’t know excellence, they will recognize it because they have seen you.
MasterMental Angelle Kimberly Smith 103 BELIEFS What do you believe? About yourself? About the world around you? Where did these beliefs come from? Do they serve you?
MasterMental Angelle Kimberly Smith 104 MASS CONSCIOUSNESS Mass consciousness, also known as the collective consciousness, is a philosophical and sociological term. It refers to the beliefs, sentiments, and attitudes held by the average members of a group. Preconditioned Beliefs Preconditioned beliefs are thoughts or feelings that have been instilled in us, about ourselves and others, without our own conscious consent. Preconditioned beliefs state that we are products of our environment. They are the thinking patterns that we develop at a young age that are usually, solidly in place by the time we start school. They become the foundation for our future decision-making and problem-solving. The sneaky thing about conditioned beliefs is that as an adult, you may be so accustomed to them that you are not aware of them or your use of them. Let’s say you grew up in a family where money was tight. Whenever you asked for something, you were told you didn’t “need” it. Now let’s say you’ve achieved success, but you’re still subconsciously carrying around the conditioned beliefs from childhood. You deserve a vacation; you worked your face off to get to where you are and you deserve to enjoy a relaxing week on the beach. But here’s where that sneaky conditioned belief shows up! • Feel unworthy of nice things because you don’t “need” them • Put the needs of others before your own • Deprive yourself of wants because they’re not “needs” Conditioned beliefs can be changed, but it takes work. And I’m warning you now, it can be a difficult process with a lot of soul searching. It’s worth it, though. I promise you, the world is yours for the taking if you’re willing to overcome your conditioned beliefs. What are preconditioned beliefs? Okay, let’s give you an example. Your conditioned belief makes you: What you can do about it:
MasterMental Angelle Kimberly Smith 105 FIVE STEPS TO BEAT CONDITIONED BELIEFS BASED ON BYRON KATIE’S FOUR STEPS: For this exercise, grab a pen and a cup of your favorite beverage. Take your time completing the exercise for each belief. Once you’re done, you’ll feel so much lighter! 1. Write it down If your conditioned beliefs are obvious, jot them down. If they aren’t, dig in a little bit. Conditioned beliefs manifest in many different ways, for example: • Jumping to conclusions • Negative self-talk • Making excuses If you notice these traits, question yourself. How are you thinking about the situation? What negative thoughts are you noticing? What assumptions are you making? 2. Ask yourself, “Is this true?” Now that you’ve identified what you believe to be a conditioned belief, ask yourself if it’s true. Do you really not deserve a vacation even though you’re working 55 hours a week? If your friend came to you in the same situation, how would you react? What advice would you give? You can also use this as an opportunity to uncover the origin of your conditioned belief. All beliefs have evidence to support their truth. When you trace back to the root of your belief, you can determine if this evidence still applies to you today.
MasterMental Angelle Kimberly Smith 106 3. How do you feel when you believe this to be true? Step back for a moment and consider your conditioned belief. How does this belief make you feel? If you truly believe you don’t deserve a break from work, you probably feel unworthy. Notice the sinking feeling you may have in your stomach. This means the belief is holding you back! 4. What is the opposite of this belief? The opposite of being unworthy is being deserving, right? Continue to challenge your conditioned belief by listing the opposite of each identified belief. 5. List why the opposite is true. If you haven’t let go of your conditioned belief yet, you’ll need to at least suspend it to complete this step. If you go into this with a conditioned belief of being unworthy, you will never be able to see why you’re so deserving. Wuttt? That's it? Well, no. That’s it if you’re just looking to eliminate the conditioned belief from your life, but if you’re looking to replace your old belief with a new empowered belief, you need to take control and do it! In step 4, you uncovered the opposite of your conditioned belief. If you’ll be embracing this empowered belief, now’s the time to act as if your new belief is true because once you believe it, it will be.
MasterMental Angelle Kimberly Smith 107 BEHAVIOR MODIFICATION • Lack of motivation • Lack of resources • Bad habits • Procrastination (Ask yourself, “Why wait until tomorrow?”) • Preconditioned beliefs (Ask yourself, “Where did that belief come from?”) • Gratification – People prefer instant gratification over long-term gratification • Risk complacency – People tell themselves, “If I get a disease from my lifestyle choices, I’ll deal with it then.” • Complexity – People think the world is too complicated, with too much to think about. You may feel overwhelmed by everything that is required to lead a healthy life. • Indifference and helplessness – More than 80% of the leading causes of death in the US are preventable. • Rationalization – People often tell themselves their behavior is better than it really is, or compare themselves to others. • Invincibility – People sometimes believe that unhealthy behavior will not harm them. Barriers to change: We’re not here to be right. We’re here to get it right.
MasterMental Angelle Kimberly Smith 108 HABITS Some habits are unhelpful and can hinder us from being the best versions of ourselves. Developing new healthy habits is an important part of working toward long-term goals. For example, the goal of improving one’s study habits can’t be achieved without habits such as setting time aside to study and taking good notes. To get started, it helps to create a plan. This plan involves connecting a new habit to an existing one, then rewarding the successful completion of the task. Create your plan by identifying an unhelpful habit that you would like to change and look at how your life will be improved if you’re successful in changing it. Use the plan as motivation to keep track of how well you are managing the change in this unhealthy habit. Keep it somewhere visible (like your screen saver on your phone) so you are reminded to work on changing the habit. Check your progress periodically and make adjustments as needed. Habit Breakdown One of the hardest parts of establishing a new habit is getting started. However, by breaking a habit into small steps and practicing for as little as two minutes a day, every day, you can overcome this common barrier. Habit-Building Process 1. Break your desired habit into five steps. The first step should be very easy and take no more than two minutes to complete. By the final step, you should be practicing the entire habit. 2. Complete step one every day until it becomes a habit. You may complete more steps when you feel motivated, but completing step one consistently is the most important goal. 3. When step one becomes a habit, it serves as a building block towards step two. At this point, make it your goal to complete steps one and two every day. Continue this cycle until each step becomes a habit. Just because your struggle is understandable doesn’t make bad behavior acceptable.
MasterMental Angelle Kimberly Smith 109 HABIT BREAKDOWN Example 1 New Habit Exercise for 30 minutes every day after work/school. Step 1 Change into exercise clothes after work/school. Step 2 Walk around the block. Step 3 Walk for 10 minutes Step 4 Walk for 20 minutes Step 5 Walk for 30 minutes Example 2 New Habit Go to bed by 10 o’clock every night Step 1 Be home by 9 o’clock every night Step 2 Brush teeth and take a shower by 10 o’clock Step 3 Turn off electronics by 10 o’clock Step 4 Do all the previous steps one hour earlier Step 5 Be in bed by 10 o’clock
MasterMental Angelle Kimberly Smith 110 HABIT BREAKDOWN New Habit: Breakdown Step 1 Step 2 Step 3 Step 4 Step 5 New Habit: Breakdown Step 1 Step 2 Step 3 Step 4 Step 5 Your turn!
MasterMental Angelle Kimberly Smith 111 CREATE A DETAILED, CUE-BASED PLAN Step 1: Connect your new habit to an existing habit. Tying new habits to things you already do is an effective way to make them part of your routine. Instead of planning to “go for a walk later,” plan to “go for a walk right after dinner every evening.” After (existing habit), I will (new habit) Step 2: Reward Success When you are successful, treat yourself to a small reward. Rewards should not contradict your habit (e.g., a big dessert for eating a healthy meal), and they should be something you can do regularly. Even small rewards will reinforce a new habit. After (new habit), I will(reward) Examples Step 1: After I brush my teeth at night, I will do 10 pushups. Step 2: After I do 10 push-ups, I will relax for 30 minutes. Step 1: After I get on the bus to school, I will practice deep breathing for 10 minutes. Step 2: After I practice deep breathing, I will listen to music. Practice Step 1: Connect your new habit to an existing habit: After ______________________________, I will_______________________________. Step 2: Reward success. After ______________________________, I will_______________________________. Instructions:
MasterMental Angelle Kimberly Smith 112 PROCRASTINATION Procrastination is to be slow or late about doing something that should be done or to delay doing something until a later time because you do not want to do it. 20 Steps to Overcome Procrastination 1. Recognize the problem. 2. Identify causes for procrastination. 3. Set specific, accountable goals for yourself. 4. Develop a plan of action. 5. Build a support system (apps, accountability partners, etc.). 6. Stick to the plan and schedule. 7. Reflect on your progress. 8. Stay motivated and learn from your mistakes. 9. Maintain good habits over time to prevent relapse. 10. Try not to catastrophize or make a huge deal out of something. 11. Focus on why you are doing a task and the benefits of completing it. 12. Get out your calendar and schedule when you are going to work on a project. 13. Be realistic about your goals. 14. Chunk your tasks into smaller and more manageable parts. 15. Stop giving excuses and waiting for the ‘perfect’ moment to start your task. 16. Find someone who will help you be accountable and stay on track. 17. Optimize your environment by removing anything that might hinder your work. 18. Establish a reward if and only if you do what you set out to do. 19. Forgive yourself for procrastinating. 20. Don't focus too much on perfectionism; instead, focus on being better than perfect.
MasterMental Angelle Kimberly Smith 113 HOW TO OUTSMART PROCRASTINATION Procrastination can affect every part of our life, from work and school to relationships. When the urge to procrastinate strikes, follow these tips and tricks to outsmart it! WRITE IT DOWN Write down your goal. Writing it on a piece of paper takes it from being an idea in your mind to a tangible, doable action. Look at and read your goal often....especially when you need a boost! You can already see it when it is written. See! KNOW YOUR WHY Ask yourself the important questions. Why is it important for me to complete this goal? What will I gain from completing it? How will I feel when I'm finished? Write down your 'Why’ on the same paper as your goal. CREATE A DEADLINE Brains love a challenge! Sometimes the pressure of completing a task just before a deadline can push us to finish something. If a task has no predetermined deadline, create your own! Write down the date and time when you must finish your goal on the same paper as your goal and 'why.' BREAK IT DOWN When you think of a task, seeing it in terms of a whole can make it seem daunting, if not impossible. Breaking your task into simple, easy-to-complete steps takes it from overwhelming to accomplishable! Write down your steps on the paper with your goal, 'Why,’ and deadline. GET IN THE RIGHT MINDSET Would you rather feel 'blah' about a goal or hopeful? When you catch yourself having those "I don't want to do this" thoughts, reframe them into something more positive! Change it from "This is going to be dreadful" to "I'm going to feel so happy when I'm finished!” SET THE MOOD Our brains can work under the most unique circumstances! If you can work with it, blast some loud, motivating music! If not, try pink noise (less harsh than white noise) or some noise-canceling headphones. Next, do something fun! Dance, sing, chug some H2O, or go for a walk around the block. Prepare your brain! DO THE DAMN THING...THEN BREAK Time to work! Set a timer for 20 minutes and work steadily until you hear it go off. Next, set your alarm for 5 minutes and do something fun! No electronic devices! They can trap you in an Instagram haze. Do something fast and fun that will give your brain a bit of dopamine. Dance to your favorite song! Run around your house for 60 seconds! Enjoy your well-deserved break! CELEBRATE YOUR WINS! The most important step is to CELEBRATE YOUR WINS! You did it! Tell yourself how proud you are of you! You did it, and that is a big deal!
MasterMental Angelle Kimberly Smith 114 PROCRASTINATION PURGE What should I be doing? (What am I procrastinating on?) Why should I do this task? (What are the benefits?) How does this task align with my overall vision/beliefs? What is stressing me out about the task? ☐ It’s difficult/confusing. ☐ It’s unpleasant/scary. ☐ I’ll have to ask someone else for help. ☐ Other stuff (money, relationships, etc.) – specify. ☐ I don’t know what I’m doing. ☐ I’m not good enough to do this. ☐ I’m afraid I won’t do well/I’ll fail. ☐ I’m afraid of people judging me. ☐ If I do badly, it means I’m worthless. Which of these thoughts sometimes also appear in my head? What are things to do to manage my stress?
MasterMental Angelle Kimberly Smith 115 PROCRASTINATION COMMITMENT If I feel lost/afraid of failing, I will… • Breathe in deeply three times. • Accept that everyone feels this way at times—I am not flawed. • Remind myself that my worth does not depend on my performance/abilities. • Tell myself I am enough the way I am now. Change doesn’t happen in a day. Change starts in a day.
MasterMental Angelle Kimberly Smith 116 CHANGING BEHAVIOR The great majority of people attempt change by themselves with little or no knowledge of the process. The process of willful change happens in the following six stages: 1. Precontemplation – People do not want to change their behavior. Often they deny that their behavior is problematic and may even avoid information that addresses the issue. Education about the behavior is critical; knowledge is power. 2. Contemplation – This is the stage of change in which people are considering changing a behavior in the next six months. 3. Preparation – This is the stage of change in which people are getting ready to make a change within the next month 4. Action – This is the stage of change in which people are actively changing the negative behavior and are adopting a new, healthy behavior. 5. Maintenance – In this stage of change, people are maintaining their healthy behavior. This stage lasts five years and more. 6. Termination – Once the behavior has been maintained for over five years, people enter the Termination phase. Termination here refers to the acquisition process for the new behavior, not the behavior itself—as the behavior is now fully integrated. 7. Relapse – Some people slip or fall back into unhealthy behavior or fail to maintain healthy behavior. “Nothing in this world can take the place of persistence. Talent will not: nothing is more common than unsuccessful men with talent. Genius will not: unrated genius is a proverb. Education will not: the world is full of educated derelicts. Persistence and determination are omnipotent.” — Calvin Coolidge
MasterMental Angelle Kimberly Smith 117 The Process of Change • Consciousness-raising – obtaining information about a problem in order to make a better decision about the behavior. • Social liberation – stresses external alternatives that make you aware of problem behaviors. • Self-analysis – decisive desire to change a behavior. • Emotional arousal – a person experiences and/or expresses feelings about a problem and its solutions. • Positive outlook – taking an optimistic approach from the beginning and believing in yourself. • Commitment – a decision to and accepting the responsibility to change. • Behavior analysis – determining the frequency and consequences of the behavior to be modified. • Goal setting – goals motivate changes in behavior. • Self-reevaluation – the individual analyzes feelings of where he/she stands in regard to the problem behavior. • Countering – substituting healthy behaviors for a problem behavior. • Monitoring – behavior monitoring increases awareness of one’s current state and proximity to the desired outcome. • Environment control – person restructures their physical surroundings to avoid the problem behavior and decrease temptation. • Helping Relationships – surrounding yourself with people who will help towards your goals • Rewards – people tend to repeat behaviors that are rewarded. The most common processes or techniques for changing a behavior
MasterMental Angelle Kimberly Smith 118 GOAL-SETTING A goal is defined as the ultimate aim toward which effort is directed. Goals are the most effective when they are: ● Well planned ● Personalized ● Written ● Realistic ● Short term and long term ● Specific ● Measurable ● Achievable ● Timely ● Monitored ● Evaluated Look forward to digging deeper into goal setting in the next chapter! If you fail to plan, you plan to fail.
MasterMental Angelle Kimberly Smith 119 People are often unreasonable, illogical, and self-centered. Forgive them anyway… If you are kind, people may accuse you of selfish, ulterior motives. Be kind anyway… If you are successful, you will win some false friends, and some true enemies. Succeed anyway... If you are honest, people may cheat you. Be honest anyway… If you find happiness, people may be jealous. Be happy anyway… The good you do today may be forgotten tomorrow. Do good anyway… Give the world the best you have, and it may never be enough. Give the world your best anyway… For you see, in the end, it is between you and God. It was never between you and them anyway… — Mother Teresa
TIER 6: The Law of Action/Intention
MasterMental Angelle Kimberly Smith 122 THE LAW OF ACTION/INTENTION The Law of Action relates to our ability and desire to manifest. By engaging in INTENTIONAL ACTION that supports our dreams, desires, thoughts, and feelings, we have the ability to manifest the kind of life we DESIRE… NOW. That old saying ‘Actions speak louder than words’ has never been truer. Are your actions supporting your desires? Are your actions supporting your dreams and supporting the life you are working so tirelessly to create for yourself? Your actions are powerful and tie into every other universal law. Awareness of this will make you more conscious in your decision-making process moving forward toward your dreams. (PRINCIPLE: Intention/Trust/Decision-Making) • Untwist your thinking • Intention setting • Decision-making • Trust (Trust the process. Trust yourself. Trust your inner voice.) • The value inside/the silence • Keeping your word to yourself • The more you know you, the more you trust and are able to control yourself • Goal-setting • Balance • Visualization • “I have a dream” • Living outside the box
MasterMental Angelle Kimberly Smith 123 THE ABC’S OF ACHIEVING YOUR DREAMS A. Avoid negative sources, people, places, things, and habits. B. Believe in yourself. C. Consider things from every angle. D. Don’t give up and don’t give in. E. Enjoy life today, yesterday is gone, and tomorrow may never come. F. Family and friends are hidden treasures. Seek them and enjoy their riches. G. Give more than you plan to give. H. Hang onto your dreams. I. Ignore those who try to discourage you. J. Just do it. K. Keep on trying. No matter how hard it seems it gets easier. L. Love yourself first and most. M. Make it happen. N. Never lie, cheat, or steal. Always strike a fair deal. O. Open your eyes and see things as they are. P. Perfect practice makes perfect. Q. Quitters never win, and winners never quit. R. Read, study, and learn about everything important in your life. S. Stop procrastinating. T. Take control of your destiny. U. Understand yourself in order to better understand others. V. Visualize it. W. Want more than anything. X. Xccelerate your efforts. Y. You are God’s unique creation. Nothing can replace you. Z. Zero in on your target and go for it.
MasterMental Angelle Kimberly Smith 124 TEN WAYS TO UNTWIST YOUR THINKING 1. Identify the Distortion Write down your negative thoughts so you can see which of the cognitive distortions you're involved in. This will make it easier to think about the problem in a more positive and realistic way. 2. Examine the Evidence Instead of assuming that your negative thoughts are true, examine the evidence for what you are thinking. For example, if you feel that you never do anything right, list several things that you’ve done successfully. 3. The Double Standard Method Instead of putting yourself down in a harsh, condemning way, talk to yourself in the same compassionate way you would talk to a friend with a similar problem. 4. The Experimental Technique Do an experiment to test the validity of your negative thought. For example, if, during the episode of panic, you become terrified that you're about to die of a heart attack, you could jog or run up and down several flights of stairs. This will prove that your heart is healthy and strong. 5. Thinking in Shades of Grey Although this method might sound drab, the effects can be illuminating. Instead of thinking about your problems in all-or-nothing extremes, evaluate them on a range of 0 to 100. When things don't work out as well as you hoped, think about the experience as a partial success rather than a complete failure. See what you can learn from the situation. 6. The Survey Method Ask people questions to find out if your thoughts and attitudes are realistic. For example, if you believe that public speaking anxiety is abnormal and shameful, ask several friends if they ever felt nervous before they gave a talk. 7. Define Terms If you find yourself calling yourself a “fool” or “a loser,” ask, “What is the definition of a 'fool’?” You will feel better when you see that you are not a “fool” or a “loser.” 8. The Semantic Method When you label yourself “inferior" or "a fool,” simply substitute language that is less colorful, or emotionally loaded. This method is helpful for "should” statements. Instead of telling yourself, “I shouldn't have made that mistake," you can say, “It would be better if I hadn't made that mistake." 9. Reattribution Instead of automatically assuming that you are "bad" and blaming yourself entirely for a problem, think about the many factors that may have contributed to it. Focus on solving the problem instead of using up all your energy blaming yourself and feeling guilty. 10. Cost-Benefit Analysis List the advantages and disadvantages of a feeling (like getting angry when your plane is late), a negative thought (like “no matter how hard I try, I always screw up"), or a behavior pattern (like overeating and lying around in bed when you're depressed. You can also use the Cost-Benefit Analysis to modify a self- defeating belief such as, "I must always try to be perfect.”
MasterMental Angelle Kimberly Smith 125 SET YOUR INTENTIONS Intention is how we commit to showing up. It’s how we choose to be, regardless of external factors. It’s the tone or quality we choose to embody. It’s about how we approach life. It’s about how we want to be, instead of what we want to do (that’s goal setting). For example, this year, my intentions are execution, joy and ease. That’s how I want to show up. That’s how I want to approach things. And because I want those things for myself, to get there, I set goals. There are places I’d like to visit this year, a certain amount that I would like to earn in my business, but my real success is found in how well I meet my intentions. Here’s the difference between goals and intentions: Goals are fickle and wild, and they can be entirely out of your control. There’s a sense of attachment there, of grasping. Goals may change. Your goals may, in fact, be at the whim of some other force. You can hustle all you want and be disciplined all you want. You may meet your goals, or you may not. Impermanence is real. Life may have other plans. Your goals may not come true, either because you change, or life does. Which is okay. With intentions, regardless of what happens, you can keep your word, your tone, and how you show up. Those can remain the same regardless of what life throws at you. Whether you’re showered with success or tragedy, you can remain curious. You can stay intentional and grateful. The flip side is this: you can have all the success in the world, and it still might feel empty. Maybe you do meet all of your goals and find...nothing. It doesn’t make you feel any particular way at all because there was no resonant intention there. It doesn’t feel “right” because it wasn’t true for you. Again: external measures are rarely reliable. When you set intention from the heart, that’s where the real magic happens. You start to get somewhere meaningful because you don’t need to rely on actions and opinions that often have nothing to do with you. It also means that you’re less likely to be thrown off your game. The thing that you wanted to happen didn’t happen? It’s totally okay. You’re still here, grounded in the “why” behind what you do. What is an intention? “Don’t let your talent take you where your character can’t keep you.” — Eric Thomas
MasterMental Angelle Kimberly Smith 126 STATE YOUR INTENTIONS 1. Be clear. 2. Make sure your intentions are positive. 3. Keep your intentions simple. 4. Shift any limiting beliefs. So what’s your intention? How are you showing up? What qualities are you bringing to the party that is your life? What tone do you want it to have? It’s entirely your choice. Make it intentional and meaningful. When you decide what you want, vocalize it or write it down.
MasterMental Angelle Kimberly Smith 127 THE SEVEN STEPS TO EFFECTIVE DECISION- MAKING Step 1: You realize that you need to make a decision. Identify what it is. Step 2: Gather relevant information. Step 3: Identify the alternatives. Step 4: Weigh the evidence. Step 5: Choose among alternatives. Step 6: Take action. Step 7: Review your decision and its consequences.
MasterMental Angelle Kimberly Smith 128 SOLUTION BRAINSTORMING Directions: Follow the prompts to brainstorm solutions to a decision you are facing. Assess each possible outcome and consequences, then choose a solution! Check in later and note the outcomes of your choice and whether or not you were “correct” in your guess. Decision/Problem: Solution 1 Solution 2 Solution 3 List three good things that can happen for each solution. Good Outcomes #1 #2 #3 Solution 1 Solution 2 Solution 3 List three not good things that can happen for each solution. Bad Outcomes #1 #2 #3 Solution 1 Solution 2 Solution 3 How would these good and not good things make you feel for each solution? The solution I choose is The result of my choice is
MasterMental Angelle Kimberly Smith 129 BEHAVIOR CHANGE PLAN What behavior do I want to change? What will happen if I no longer do this behavior? What can I do to start preparing for change? What steps do I need to take to make these changes happen? What can other people do to help me change my behavior? How will I know that I’m making progress? What should I do if I start to go backwards? What is something I can do today to start changing my behavior?
MasterMental Angelle Kimberly Smith 130 SMART GOALS Specific – to set a specific goal, you must first answer the 6 “W” questions: ● Who – Identify who is involved. ● What – Identify what you want to accomplish. ● Where – Identify a location. ● When – Create a timeframe. ● Which – Identify requirements and constraints. ● Why – Identify specific reasons, the purpose, or benefits of accomplishing the set goal. Measurable – Establish the criteria for measuring your progress while you work toward your goal. When you measure your progress: you stay on track in terms of dates. You know when changes need to be made. You see what efforts work best for you. Ask yourself questions like: How much? How many? And how will I know when I achieve my goal? Attainable/achievable – When you identify your goal and determine how you are going to achieve your goal, you see how attainable and achievable it is and how much effort it will require. Look at the workload associated with this goal and be sure that it will not get in the way of other projects you are working on and that you will be able to dedicate enough time to achieving your goal. Realistic/relatable – In order to be realistic, your goal should represent an objective toward which you are both willing and able to work towards. Just because you have set a goal high, it does not mean it is unrealistic. As long as you have the time and energy to put into it, you can achieve your goal. Make it something that you relate to. Make it fun! Timely – Time is important. No goal is achievable if you don’t have the time for it. All goals should be kept within a well-detailed timeframe. The way you can measure this is to compare your current goal’s time frame to that of a past goal. If you were able to achieve similar tasks within a similar time frame, you can feel confident in your ability to achieve your current SMART goal. Defining these parameters as they pertain to the goal helps ensure that the objective is attainable within a certain time frame. SMART goals provide the clarity and focus required to get the most out of your efforts. They also omit the possibility of overlooking major or minor details that will help or hinder your efforts towards achieving your goals. SMART goals are a great way of getting yourself mentally prepared for what’s ahead. With more knowledge of what has to be done, you will be focused and aware of times when your attention should be aimed elsewhere.
MasterMental Angelle Kimberly Smith 131 BRAINSTORM What would you need to reach the goal? What help will you need? How long do you think it’ll take? Why do you wanna do this? Idea for a Goal
MasterMental Angelle Kimberly Smith 132 GOAL SETTING Short Term (1 week) (1 month) (2 months) Long Term (1 year +)
MasterMental Angelle Kimberly Smith 133 BALANCE A meaningful life is one that is in balance, one in which adequate time is given to the activities that express your values and priorities. No matter what those values may be, many of us do not live our life in balance, or in a manner that consistently sustains the things we say we value most. There are two main actions that lead to a balanced lifestyle. The first is to understand and respect each of the important areas of your life. The second consists of changing your perspective in the areas in which you were stuck. The exercise below will allow you to see how you’re dividing your time in the pie of your life. In this exercise, to work at creating a healthy, meaningful balance in your life, you will: 1. Take inventory: Once complete, you’ll determine and evaluate the areas where you focus your time and energy, becoming aware of what parts of your life are in or out of balance. 2. Be honest: This exercise will show you the areas in your life that you pay less attention to. Upon completing this exercise, be honest with yourself about your reaction to the picture it shows. What are your thoughts and feelings? Are there areas where you want to spend more time? Why? Are there fears or discomfort that you’re avoiding or that are keeping you from doing something? If you were able to pay more attention to those lacking areas, how would you start? When would you begin? 3. Go with your gut: When looking at your pie, you may find several areas that you feel could use more attention, and it’s unlikely you’ll have the time to work on all of them at once. Which one is speaking to you? Which one is beckoning you the most? Go with your gut instinct. It’s easier and more fun working on the area you’re initially drawn to. 4. Plan and prepare: In order to pay more attention to the areas that need attention, you’ll need to make time for them; otherwise, it won’t get done. Placing your focus on these less-tended-to areas will take some getting used to. Change doesn’t happen in a day; it starts in a day. Let’s start today, create a plan, and stick to it. 5. Get support: Making change is not always easy. Rather than struggling and risking failure, get all the outside help and support you can get. You might ask loved ones, friends, colleagues, or seek professional help. This will make changing your behavior easier and help bring your life into a better balance. 6. Balance: Your pie may show one area of your life which is heavier than others. How much time is spent on the things that are going well for you? Be honest with yourself. Is this specific area one that you spend the most time on? All of the areas of your life should be attended to with moderation and balance in mind. Otherwise, your life becomes unbalanced and one sided. 7. Have fun: If the work you put forth in balancing your life begins to feel burdensome, back off a bit. You are doing this work to feel healthy and whole, not to feel like you’re doing chores. Seek fun in all of your efforts. Enjoy yourself by having new experiences while exploring other areas of your well-being. At the end of the day, the more well-rounded your life, the healthier and happier you’ll be. So, have fun and enjoy!
MasterMental Angelle Kimberly Smith 134 LIFESTYLE BALANCE 1. Thinking of your life as a pie, on the next page is a large circle to represent your life. it is divided into slices, and each piece is labeled with an area of your life that is important to you. (For example, family, friends, spirituality, romance, health, work, recreation, personal growth, money, physical surroundings, etc....) 2. Within each slice, think of the pie's outer edges being completely satisfied (10) and the center being totally dissatisfied (0). Give a rating to your level of satisfaction in each of the areas listed by placing a dot to indicate the level of satisfaction you have in any particular area of your life. 3. After completing the rating for each slice, connect the dots to create a new outside perimeter of your pie. What does it look like? Is it round and full and ready to put on the table for everyone to see? Or does it look like there have been bites taken out of it? Now think of it as being the tires on your car. What would the ride be like? Would it roll along smoothly and effortlessly? Or would it be rough and bumpy? Then ask yourself and answer the following: • Am I living a balanced life? • Are my true values and priorities reflected here? • If I had one month left to live, is this the way I would be spending my time? • Am I involved in too many activities? Is there too much on my plate? • How much of my time is spent caring for others? For myself? • Are there areas of my life that need more of my attention? • Is there a dream or desire that keeps getting cut off that I’d like to focus on? • What area/areas need more attention? Where is less attention needed? • What changes do I want to make? What can I do to round out my life? 4. To move yourself forward to a more balanced lifestyle, take steps to provide more time for, and start filling in, the areas with gaps, those spots where it looks like a piece of your pie is missing. It looks like that because it is missing! When doing so, be sure to place your focus on the complete picture of your life, not just specific areas. After all, it’s the big picture that living a balanced life is all about.
MasterMental Angelle Kimberly Smith 135 SELF-ASSESSMENT TOOL
MasterMental Angelle Kimberly Smith 136 FOCUS Follow O ne C ourse U ntil S uccessful
MasterMental Angelle Kimberly Smith 137 WHAT YOU FOCUS ON MULTIPLES If we want to achieve great things, we must be intentional in focusing on the right things, even when chaos arises. If we are not intentional with our thought life, then we will automatically focus on the problem rather than finding and creating solutions. This is just human nature! What you focus on multiplies; so, undoubtedly, when you focus on your problems for too long, they will begin to feel big and overwhelming. When you allow your problems to be the loudest voice in the room, you lose sight of hope and possibility. While it's important to acknowledge the problems that exist, no good can evolve from focusing on your problems. It will not change your situation, make things better, or shift the atmosphere and pave the way for a breakthrough. Here's the good thing: while the problems you face may be roadblocks, they cannot keep you from the future that was intended for you. VISUALIZATION Visualization is the practice of imagining what you want to achieve!
MasterMental Angelle Kimberly Smith 138 I HAVE A DREAM Listen to Martin Luther King Jr.’s “I Have a Dream” speech. Reflect on his words, and then write your own “I Have a Dream” speech. Be prolific and profound. Make it memorable. Make it authentic. Be vivid, specific, creative, and stretch your imagination. Have fun! Make it real! Make it true! Make it you!
MasterMental Angelle Kimberly Smith 139 LIVING OUTSIDE THE BOX 1. What do you want your life to look like? Feel like? What kind of life would you like to live? 2. What things did you enjoy doing as a child? 3. What did/do you want to do/be when you grow up? 4. Describe an ideal day in detail. What do you see yourself doing? What do you hear? What do you smell? How does it feel? 5. I am happy when…
MasterMental Angelle Kimberly Smith 140 6. My gifts are… 7. Who are three people whose lifestyles you admire, and why? 8. If you could create 5 different scenarios for your life, what would they look like? 9. List the things you would like to do that would benefit you, your family, your community, the world, the planet? 10. How can you make money doing these things?
MasterMental Angelle Kimberly Smith 141 11. When are you the most inspired, most motivated, most charged up? 12. How can you make your life more meaningful, starting today? 13. What are your core values? 14. What are some of the biggest things you’ve learned in life up to date? 15. Where are you living right now—the past, the future, or the present?
MasterMental Angelle Kimberly Smith 142 16. Is there something you’re still holding on to? Is it time to let go? 17. Are you living your life to the fullest right now? 18. Do you love yourself? Why or why not? 19. How can you love yourself more today? 20. What is your inner dialogue like?
MasterMental Angelle Kimberly Smith 143 21. Who are the five people you spend the most time with? 22. Are these people enabling you or holding you back? 23. What are you passionate about, and what inspires you the most? 24. What is your life like today? Are you living the life of your dreams? 25. How would you like to be remembered?
MasterMental Angelle Kimberly Smith 144 26. What does your ideal self look like? What does it mean to be your highest self? 27. What would you want to experience in your life if time and money were no issue? 28. If you had one year left to live, what would you do? 29. What good habits do you want to cultivate? 30. How do you define financial success? How much money would you like to make in the future?
MasterMental Angelle Kimberly Smith 145 31. What age do you want to retire, if at all? 32. What effort are you willing to put in to get what you want? 33. What short-term losses are you willing to accept to reap amazing future gain? 34. What is your risk threshold, and how can you avoid playing things safe/conservatively? On the other hand, how can you avoid being too risky/unsafe? 35. I know I'm stressed when…
MasterMental Angelle Kimberly Smith 146 36. I know I don't want something when… 37. I know I do want something when… 38. What characteristics, lifestyles, or identities have been assigned to or assumed of you? (For example, being strong, hardworking, your gender, your sexuality, your financial status, etc.) 39. Do you feel like you're taking an active role in your life and making the choices you want to make? 40. What judgment of yourself do you also judge others for?
MasterMental Angelle Kimberly Smith 147 41. What's a quality you see in others that you'd like to inherit? 42. What's a quality of self that you offer to others? 43. Are you being who you want to be? 44. Who are you when you live purely from your mind? From your body? How can you balance or integrate the two? 45. Does being good at, better than, or visibly recognized allow you to feel powerful?
MasterMental Angelle Kimberly Smith 148 46. In what ways do you assert yourself? 47. In what spaces do you feel powerful? 48. How much of your confidence/self-worth is centered on the recognition of others? How much of it is centered on merit? 49. What would you like to improve about yourself? 50. How have you already improved yourself over the years?
MasterMental Angelle Kimberly Smith 149 51. In what ways have you shamed and repressed yourself? Why? How can you release this shame? 52. What would you like to be recognized for?
TIER 7: The Law of Circulation/Compensation
MasterMental Angelle Kimberly Smith 152 THE LAW OF COMPENSATION The Law of Compensation can almost be viewed as the extension of the Law of Cause and Effect. This law relates directly to the abundance and prosperity that flow into our lives in the form of friendships, relationships, inheritances, money, and gifts, among other things. These various forms of compensation are the physical and visible effects of our direct and indirect actions throughout this lifetime. (PRINCIPLE: Circulation) • There’s always money. • Unlimited Resources • Giving Is Living • Financial Literacy • Money Is Energy • You Won’t Get the Vision Without There Being a Provision • Financial Planning/Money Goals • Budgeting • Universal Check “It is well enough the people of the nation do not understand our banking and monetary system, for if they did, I believe there would be a revolution before tomorrow morning.” — Henry Ford
MasterMental Angelle Kimberly Smith 153 MONEY Money is a charged topic for many. Some people feel guilt or shame when they talk about money, others view it as a source of conflict or disagreement, while some believe that it’s life itself. As a result, it’s common to avoid the subject altogether. But this means money’s impact on one’s life and relationships is never fully understood. Looking at this from a scientific standpoint, money, like everything else, is merely energy, and how you utilize energy regarding money determines how you attract, maintain, or repel money. How we perceive money, the importance of the role that it plays in our lives, can sometimes lead to life or death. Some say money is the root of all evil, but is it? I know plenty of families who have plenty of money but no time, love, or attention for their loved ones. On the other hand, I know families who have an abundance of love, time, and attention but very little money. Why do you think that is? We have been led to believe that it’s one way or the other, but that narrative does not have to be our truth. It’s up to us to change it. Let me let you in on a little something… There’s always money! How you get it and what importance it has to you determine not only how you keep it but how to keep it circulating. Circulation denotes that giving and receiving are involved, that these things are moving in circles, away from and then back around to you, continuously. And the MORE you give out, the more momentum is added into the cycle of circulation, and the shorter the “return” cycle gets. In order to increase what you have, you must let go of what you think you need to hold onto. Developing an attitude of gratitude will lead to a giving mindset. Giving freely activates the Law of Tenfold Return…for every good you give, you receive a minimum tenfold return. Whatever you want more of… give it away. You must be willing to receive. Many of us fall short in this area. Think about compliments. How graciously do you receive compliments? Make sure you’re willing to accept. Don’t refuse gifts… When you refuse a gift, you stop the other person from receiving theirs tenfold. You may not always receive from the source you gave to; your tenfold return most likely will come from someone else. Keep money flowing to you by becoming a gracious giver and a gracious receiver. Your beliefs about money will determine your financial outcomes. There is ALWAYS money… So, money is not the answer to the problem; wealth mentality is. Giving & Receiving
MasterMental Angelle Kimberly Smith 154 MONEY BELIEFS & BEHAVIORS When I have spare money, I tend to... ☐ Save ☐ Spend When making a major purchase, I am... ☐ Debt-averse ☐ Debt-willing I prefer to spend money on... ☐ Possessions ☐ Experiences In relationships, I prefer finances to be... ☐ Separate ☐ Merged My spending habits are... ☐ Frugal ☐ Lavish I prefer spending on... ☐ Myself ☐ Others Most of my purchases are... ☐ Planned ☐ Spontaneous For each statement, indicate the money belief or behavior with which you most identify.
MasterMental Angelle Kimberly Smith 155 When making financial decisions, I am... ☐ Risk averse ☐ Risk tolerant I view money as a source of... ☐ Stress ☐ Enjoyment When I think about my financial future, I am... ☐ Pessimistic ☐ Optimistic When comparing my money situation with others, I feel... ☐ Envious ☐ Content I view financial success as a product of... ☐ Hard work ☐ Luck When thinking about money, I focus on the... ☐ Present ☐ Future Growing up, money was... ☐ Scarce ☐ Abundant My earliest memories about money are... ☐ Unpleasant ☐ Pleasant When it comes to financial planning, I prefer to... ☐ Budget ☐ Wing it
MasterMental Angelle Kimberly Smith 156 NOWHERE OR NOW HERE The distinction between now here and nowhere is you... How you see it. When you focus on lack and limitation— what you don’t know or can't control— chances are that you’ll go nowhere quickly. On the other hand, when you affirm what is possible even when it doesn’t appear probable, out of nowhere, what you need can be now here; nothing you experience can be caused by anything outside of you at any time. In all situations and under all circumstances, you get to choose... …now here or nowhere... because it’s the only thing you need to manifest nowhere to now here — Iyanla Vanzant
MasterMental Angelle Kimberly Smith 157 FINANCIAL LITERACY Financial literacy is the possession of skills, knowledge, and behaviors that allow an individual to make decisions regarding and understanding it’s four fundamental pillars: ● Debt ● Budgeting ● Saving ● Investing It’s understanding how to build wealth throughout one’s life by leveraging the power of these pillars. 10 Personal Finance Tips 1. Spend less than you earn. 2. Build multiple streams of income. 3. Pay down the highest interest Debt first. 4. Income does not determine wealth. 5. Do everything in moderation. 6. Know the difference between good debt and bad debt. 7. Develop a workable household budget. 8. Track your income and expenses. 9. Never assume past performance guarantees future results. 10. Pay the bills on time. “Giving is only half the law of increase. Receiving is the other half. We can give and give, but we may unbalance the law, unless we expect to receive.” —Deepak Chopra
MasterMental Angelle Kimberly Smith 158 FINANCIAL PLANNING WORKSHEETS My New Money Goal Setting your sights on a new goal? Once you’ve decided what you’re saving for, how much, and by when, you’re ready to use this worksheet to look at your budget and commit to a new saving plan. Describe Your New Money Goal: I want (money amount) by (number of years) , which is (number of months) because I want to save for . To reach my goal I need to save per month. Start with Your Monthly Income: List your income sources. Include wages, salary, tips, government benefits, investment income, etc. Income varies from month to month. It might help you budget more accurately, so it might help if you calculate the average of three months’ worth of income. In the table below, fill in all three monthly amounts, even if it’s $0. Then, for each income source, add the three amounts across the row and divide by 3. Income Source Month 1 Month 2 Month 3 Average $ per month Totals
MasterMental Angelle Kimberly Smith 159 Examine Your Monthly Expenses: List your expenses, by category, in the Expense column in the table below. Continue your list on additional sheets of paper if you need more space. Here are a few example expenses you might choose to include, or create your own expenses as needed: • Home – mortgage, rent, telephone, utilities, cable, maintenance. • Debt – credit cards, loans. • Family – day care, tuition, school supplies, activities, toys, clothing, laundry. • Food – groceries, restaurants, take-out, coffee, snacks. • Transportation – fuel, parking, tolls, bus fare, car insurance/maintenance. • Health – doctor/dentist visits, medications, insurance, personal care, gym. • Web services – internet service, mobile data plan, subscriptions, memberships. • Entertainment – movies, events, music, games. • Miscellaneous – pet food/care, donations, gifts, supplies. Fill in all three-monthly amounts, even if it’s $0. To help you budget more accurately, list three months of each expense type and look at the average. To do the math yourself, for each expense type, add the three amounts across the row and divide by three. Expense Month 1 Month 2 Month 3 Average $ per month Totals
MasterMental Angelle Kimberly Smith 160 Review Your Savings Goals: Fill in the amounts you are saving already for goals like retirement, an emergency fund, a down payment, a child’s education, or a major purchase. Fill in all three monthly amounts, even if it’s $0. To do the math yourself, for each savings goal, add the three amounts across the row and divide by three. Savings goal Month #1 Month #2 Month #3 Average $ per month Totals: See What’s Available for Your New Goal: Start with your average monthly income, subtract your monthly expenses, then subtract your monthly savings. The amount left over is the slack in your budget. If there is any, it could go toward your new goal! Average monthly income – Average monthly expenses ‒ Average monthly savings = Available to save – ‒ = See When You Can Reach Your Goal: If the monthly amount available to save is greater than the monthly amount needed for your goal, then you can reach your goal on time. If the monthly amount available to you is less than the monthly amount needed for your goal, you might want to make adjustments. New Money Goal ÷ Months = Monthly Amount Needed Can you reach your goal?
MasterMental Angelle Kimberly Smith 161 BUDGETING WORKSHEET Fill in the categories below to better understand your spending and how to budget. If you find that your final total is in the negative, look for ways to reduce your flexible expenses and then your fixed expenses. Income Monthly Year Job Financial Aid Loans Family Misc. Total: Fixed Expenses Monthly Year Rent Renter’s Insurance Car Payment Car Insurance Tuition & Fees Cell Phone Cable/Subscriptions Electric Water Other: Other: Total: Flexible Expenses Monthly Year Groceries Restaurants Credit Card Gas School Supplies Hygiene Products Savings Other: Other: Other: Total: Expenses + Flexible expenses = Total expenses + = Income – Total expenses = Money left over + =
MasterMental Angelle Kimberly Smith 162 PRACTICE THE LAW OF GIVING AND RECEIVING • Give a gift to everyone you encounter, be it a compliment, a flower, or a smile • Gratefully receive every gift that life offers you. Be open to receiving, whether it be a material gift, a compliment, a smile, or a prayer. • Silently wish everyone you meet happiness, joy, peace and laughter. What goes up must come down; What goes out must come back. That which doesn’t multiply through giving is not worth giving. Anything of value in life only multiplies when it is given.
MasterMental Angelle Kimberly Smith 163 CORRESPONDENCE Write a letter to money describing, in detail, your relationship to it and why. If you don’t already have a positive relationship to money, include in your letter what you would like the relationship to look like, what it would feel like, and what you could accomplish. Write a check from the universe to you. Give deep thought to your needs, wants, and the needs and wants of others. On the check , fill out your name, the date, and the amount you wish to receive in the currency of your choice which you honestly believe you can manifest. Place the check where you will see it often (you can use it as a screensaver), and every time you see your check, give thanks as if you’ve already received the money and feel truly grateful as you imagine that now you can have or do what it is that you desire. You won’t get a vision without there being provision.
MasterMental Angelle Kimberly Smith 164
TIER 8: The Law of One
MasterMental Angelle Kimberly Smith 166 THE LAW OF ONE (ONENESS) The Law of Oneness helps us to understand that everything is connected to everything else. Every thought we have, every decision, every action or inaction has an impact on everything and everyone around us. We are all connected. Powerful! (PRINCIPLE: Unity, Oneness, Family, Community) ● Unity/ We are one ● Equality ● Family ● Boundaries ● Relationships “I am not my brother’s keeper; I am my brother.” — Harry Smith
MasterMental Angelle Kimberly Smith 167 UNITY Unity is the state or fact of being united or combined into one; the sum of all parts; absence of diversity; a state of oneness; harmony, concord, or agreement. Unity stands for peace in the presence of conflict; for love in the presence of hatred; for forgiveness in the presence of injury. Unity teaches that each person is a unique expression created with sacred worth. Living from that awareness transforms our lives and the world. Unity emphasizes the creative power of thought in our life experience. We refer to this as the Law of Mind Action. Unity is a thing undivided itself but separate from every other thing. EQUALITY WITHIN THE FAMILY Equality is about making sure people are treated fairly and given fair chances. Equality is not about treating everyone in the same way, but it recognizes that individuals' needs are sometimes best met in different ways. Equality of all persons means that everyone, no matter what race or gender they are, what sex they are, or what their role or birth order within a family is, should be given the same opportunities and treated equally and with respect. This means that everyone in the family should be treated with the same dignity and respect, whether they are a child or an adult. What Equality Looks Like: 1. Treating all people fairly with decency and respect. 2. Creating an inclusive culture for all family members (including parents, siblings, children, etc.). Engage and be open and receptive. 3. Constructive, respectful communication. 4. No gender expectations. 5. Enabling all family members to develop to their full potential.
MasterMental Angelle Kimberly Smith 168 F amily A lways M eans I L ove Y ou
MasterMental Angelle Kimberly Smith 169 FAMILY Family is not defined by biology, marriage, or even a home. Family is the people you love and who love you back, no matter what. The people you feel safe around and those you can count on. Family isn't always blood. It is the people in your life who want you in theirs. The ones who accept you for who you are. The ones who would do anything to see you smile. Being genetically related doesn't make you family. Love, support, trust, sacrifice, honesty, protection, acceptance, security, compromise, gratitude, respect, and loyalty are what makes a family. What does family mean to you, and what does that look like? How does “family” make you feel?
MasterMental Angelle Kimberly Smith 170 IN MY FAMILY Use this tool guide to identify which issues are present in your family structure. Family can also include aunts, uncles, cousins, grandparents or another dynamic. Check the ones that you feel comfortable identifying. In my family there is: ☐ Divorce ☐ Substance abuse ☐ Love ☐ Mental health concerns ☐ Financial embarrassment ☐ Distance ☐ Death and loss ☐ Multiple moves ☐ A bond/closeness ☐ Bullying/harassment ☐ Support ☐ Arguing and fighting ☐ Absent parent ☐ Communication issues ☐ Trauma ☐ Abuse ☐ Anger outbursts ☐ Gambling issues ☐ Fun ☐ Other
MasterMental Angelle Kimberly Smith 171 RELATIONSHIP BUILDING 1. Need to work on it 2. OK 3. Average 4. Good 5. Excellent 1. What is your score for building and keeping relationships with family, friends, and important people in your life? Provide an example of a time when your listening skills were key to supporting a good relationship. 2. Why are good communication skills important in good relationships? 3. Why is it important to have strong, healthy relationships? Rate Yourself!
MasterMental Angelle Kimberly Smith 172 MANIFESTATION The most important thing that I want to manifest within my family now is: My request to the universe regarding my family: Visualization (Write about how you will see, what you will have, and what you will feel once your desire manifests. Use your imagination!) once your desire manifests. I see: I have: I feel: My Daily Affirmations (Speak as if they’ve already happened) 1. 2. 3. Action Plan 1. 2. 3.
MasterMental Angelle Kimberly Smith 173 TIPS FOR HEALTHY BOUNDARIES Personal boundaries are the limits and the rules we set for ourselves within a relationship. A person with healthy boundaries can say “no” to others when they want to, but they are also comfortable opening themselves up to intimacy and close relationships. KNOW YOUR LIMITS. Before becoming involved in a situation, know exactly what the situation is and what’s acceptable to you. It’s best to be as specific as possible when communicating your boundaries, or you might be pulled into the trap of giving just a little bit more, over and over, until you’ve given far too much. KNOW YOUR VALUES. Every person's limits are different, and they’re often determined by their personal values. For example, if you value family above all else, this might lead to stricter limits on how late you will stay at work, away from your family. Know what’s most important to you and protect it. LISTEN TO YOUR EMOTIONS. If you notice feelings of discomfort or resentment, don’t bury them. Try to understand what your feelings are trying to tell you. Resentment, for example, can often be traced to feelings of being taken advantage of. HAVE SELF-RESPECT. If you are always giving of yourself to others, ask yourself if you’re showing as much respect to yourself as you show to them. Boundaries that are too open might be due to misguided attempts to be liked by elevating other people's needs above your own. HAVE RESPECT FOR OTHERS. Make sure that your actions are not self-serving, at the expense of others. Interaction should not be about winning or taking as much as possible. Instead, consider what’s fair to everyone given the setting and relationship. You might win, but at the cost of your relationship’s long-term health. It’s got to be a win-win for EVERYBODY.
MasterMental Angelle Kimberly Smith 174 BE ASSERTIVE When you know it’s time to set a boundary, don’t be shy. Say “no” respectfully but without ambiguity. If you can make a compromise while disrespecting your own boundaries, you can try. This is a good way to soften the “no” while showing respect to everyone involved. CONSIDER THE LONG VIEW Some days you’ll give more than you take, and other days you will take more than you give. Be willing to take a longer view of relationships, when appropriate. But if you’re always the one who’s giving or taking, there might be a problem. Ambiguity – the quality of being open to more than one interpretation Do unto others as you would have others do unto you.
MasterMental Angelle Kimberly Smith 175 BOUNDARIES 101 Everyone’s boundaries are different, and they are based on what is personally important to us. Boundaries can be set in several aspects of life, such as work, relationships, family, in conflict, and even with yourself. Boundaries can be physical or emotional and help to determine a person's comfort level, needs, and preferences. Essentially, personal boundaries dictate how we treat ourselves, thus how we allow others to treat us and how we treat others. Healthy boundaries allow for respect and open communication. If you grew up in a home where no boundaries were set or where people violated your boundaries, setting and maintaining boundaries (even for yourself) may be difficult. It is OK if it is hard. Setting clear boundaries is not selfish; it sets the tone for healthy relationships and is an important part of one’s own well-being. If you feel resentful or drained by a person/place/situation/thought, it may be time to look at the boundaries. Remember, boundaries are not threats or ultimatums. Sometimes it is hard for others to respect our boundaries when we haven’t set any for ourselves. This is a reflection of you. Healthy boundaries look like… • Valuing your own opinion • Respecting limits set by you/others • Not compromising your own values for something or someone else • Sharing information appropriately • Effectively communicating needs/wants • Accepting “no” from others • Being able to say “no” • Being able to identify when a boundary has been crossed How to Set Boundaries Setting boundaries may take time and practice. Don’t get down on yourself if it feels hard. 1. Identify what behaviors from others are acceptable for you and what may cause discomfort. 2. Clearly communicate your boundaries with others. Learn to say no and be assertive. You can choose to explain yourself or not. Remain confident, respectful, and assertive. Decide what to do if someone crosses your boundaries. This may be a tough discussion. You might need to take time away or even end the relationship.
MasterMental Angelle Kimberly Smith 176 WHAT ARE YOUR BOUNDARIES? • What is important to you? • What are some of your boundaries? • How do these boundaries protect your values? • What boundaries do you need to set? • How can you effectively communicate? • How can you set and maintain these boundaries? • Why are your boundaries important to you? • How do your boundaries vary depending on the person/setting? Overstepping Boundaries Situation: Describe what happens when you overstep a boundary. Thoughts: What was going through your mind when this happened? Emotions: How did you feel when this happened? Body: How did your body react when this occurred? What was your physical reaction? Consequence: What happened afterward?
MasterMental Angelle Kimberly Smith 177 HEALTHY RELATIONSHIPS What are some different types of relationships? • Ex. Parent/Child • • • • What does a healthy relationship look like? What does an unhealthy relationship look like?
MasterMental Angelle Kimberly Smith 178 11 TYPES OF ABUSE ● Physical – hurting someone physically (not an accident). ● Verbal – saying mean things to or about somebody. ● Domestic – violent or aggressive behavior within the home ● Sexual – any sexual activity that is performed without consent. ● Psychological or emotional – the regular and deliberate use of a range of words and non-physical actions with the purpose to manipulate, hurt, weaken, or frighten a person mentally and emotionally. ● Financial or material – when one person has control over another person's access to economic resources. ● Modern slavery – situations of exploitation in which a person cannot refuse or leave because of threats, violence, coercion, deception, or abuse of power. ● Discriminatory – unequal treatment of an individual based on age, disability, gender and gender reassignment, marriage and civil partnership, pregnancy and maternity, race, religion and belief, sex or sexual orientation. ● Organizational or institutional – the mistreatment of people, typically in their workplace, brought about by poor or inadequate care or support, or systematic poor practice that affects the whole setting. ● Cyber – bullying someone over the Internet or social media. If you can’t change the people around you, change the people around you.
TIER 9: The Law of Rhythm
MasterMental Angelle Kimberly Smith 180 THE LAW OF RHYTHM The Law of Rhythm states and reinforces that everything moves and vibrates to a certain rhythm. This rhythm establishes seasons, cycles, stages, and patterns of development. Each cycle is a reflection of the regularity and constant ebb and flow of the Universe. To master the rhythm you must be able to rise above the negative phases of the cycle and stay in the flow. (PRINCIPLE: Purpose, Self-Realization/Fulfillment of Potential) • The Mental Master/In the Flow • Innervision • You Are a Master • Living the Best Version of You • Summation • Acknowledgments • Reflect and Assess • Celebrate You In the Flow “There are two important days in your life. The day you are born, and the day you find out why.” —Mark Twain
MasterMental Angelle Kimberly Smith 181 YOU ARE A MASTER You are more powerful than you realize. You can shape your experiences in this world with the way you think, speak, and move. So, as you go into the world, be intentional. Don’t passively wait for change. Start living the change. Start being the change you want to see. Make the conscious decision right now, that this next phase of your life is going to be something special, and then, after that, wake up each day with a thankful heart—looking for the good, looking for the beautiful, and looking for inspirational moments. Wake up each morning deciding to believe that good is on your side, moving and shifting everything in the universe so that you are perfectly aligned with divine opportunities, irresistible encounters, and serendipitous moments. BE THE CHANGE YOU WANT TO SEE. YOU ARE A MASTER.
MasterMental Angelle Kimberly Smith 182 BEST POSSIBLE SELF: VISUALIZATION EXERCISE What would your life look like in a perfect future? How would you spend your time? Who would be by your side? In this exercise, you will imagine your best possible self in a future where things have gone as well as possible and you have accomplished all your goals. 1. Write On this page following page, you will imagine and describe your best possible self in three domains: personal, professional, and social. Once completed, continue to step two. Instructions
MasterMental Angelle Kimberly Smith 183 2. Visualize For the next week, spend five minutes visualizing your best possible self each day. Focus on one domain per day, cycling through each of the domains throughout the week. Record your practice in the enclosed chart. To perform visualization, picture your best possible self in as much detail as possible. Think of a scene that your best possible self might find themselves in, and imagine the sights, sounds, smells, and feelings you would experience. Monday Tuesday Wednesday Thursday Friday Saturday Sunday Personal Professional Social Tip: It is common to feel distracted during visualization. If you notice your mind wandering, that’s OK. Simply return your thoughts to the exercise once you become aware.
MasterMental Angelle Kimberly Smith 184 BEST POSSIBLE SELF Personal Domain 1. Imagine your best possible self in the personal domain for one minute. 2. Write about your best possible self in the personal domain for five minutes. Continue writing for the entire time, using as much detail as possible. Skills, hobbies, personality, accomplishments, etc.
MasterMental Angelle Kimberly Smith 185 Professional Domain 1. Imagine your best possible self in the professional domain for one minute. 2. Write about your best possible self in the professional domain for five minutes. Continue writing for the entire time, using as much detail as possible. job, sense of purpose, education, skills, retirement, income, etc.
MasterMental Angelle Kimberly Smith 186 Social Domain 1. Imagine your best possible self in the social domain for one minute. 2. Write about your best possible self in the social domain for five minutes. Continue writing for the entire time, using as much detail as possible. romantic relationship, friends, family, social activities, etc.
MasterMental Angelle Kimberly Smith 187 INNERVISION What is it that is yours to bring to this life, and how will that look as an outpouring of the lifestyle that you have now envisioned for your life? Write a sincere statement committing to mastering your mental and expressing gratitude for its positive impact on your well-being. Write a letter to yourself in detail, dating it ONE YEAR in the future from today. Describe in detail what your new life is. What’s going on? What have you accomplished? How do you feel? Who's with you? What are you doing? What does your life look like one year from today? How has it changed due to you expanding your reality with possibilities and leading with POSITIVITY, opening your mind to think new thoughts in new ways? As you come to the end of this MasterMental master class, take a moment to reflect on the journey you have embarked upon and the changes you have experienced. It is important to recognize the transformation that has taken place and the progress you have made. Make sure to celebrate YOU! As you move forward beyond this class, make a heartfelt commitment statement. Express gratitude for the positive changes that this journey has brought, the confidence it has nurtured, and the lasting impact it will have on your well-being. By making this commitment, you affirm your dedication to nurturing your mind, body, and spirit and to treating yourself with kindness, compassion, and respect. You have also learned how to practice gratitude to dissolve problems and transform any negative situation. Without practicing what you learn, the knowledge will slip through your fingers, and the opportunity that you attracted to easily change your life will be gone. To ensure this doesn't happen to you, you need to practice gratitude so that you impregnate your cells and your subconscious mind with it. Only then will it change your life—permanently. When you think right, act right, and do right, you LIVE right! Ain’t that right Start writing! Go do what’s yours to do!! Be in peace!
MasterMental Angelle Kimberly Smith 188 LETTER TO YOURSELF Date (one year from today): Dear
MasterMental Angelle Kimberly Smith 189 MENTAL MASTER Your life is a process of self-realization. Your consciousness is rising to a new level due to your own conscious choices and willingness to grow. You are maturing away from rationalization, fear, justification, resistance, excuses, phobia, false beliefs—any and everything that denies you your highest good. Your movement is toward creativity, imagination, beauty, compassion, empathy, unity, and fun, living in the flow of oneness. Reflect on the progress you've made on your MasterMental journey. One of the most important aspects of Mastering your mental is taking time to acknowledge and celebrate your personal growth, no matter how big or small. Throughout your journey, it's crucial to reflect on the progress you have made and express gratitude for the lessons you have learned along the way. Every step forward, no matter how small, brings you closer to a deeper understanding of yourself, greater self-acceptance, and a stronger connection with your inner wisdom. Celebrating growth is an essential part of the MasterMental journey because it helps you recognize the positive changes you have embraced, the resilience you have developed, and the person you have become. It's easy to get caught up in the day-to-day struggles and forget to acknowledge the progress you have made. Taking time to celebrate your growth reminds you of how far you have come and fuels your motivation to continue nurturing your well-being and embracing all of who you are throughout your life. Take the time to express gratitude for the lessons learned along the way and the positive changes you have embraced. Recognize the resilience you have developed and the inner strength you have discovered. Celebrate the person you have become, and the growth you have achieved. Recognize that growth is an ongoing process, and by honoring and celebrating your journey, you fuel the motivation to continue nurturing your well-being, embracing self-care, and mastering your mental. Remember that mastering your mental is a lifelong journey, and each step forward is progress. Celebrate your growth today and keep going tomorrow.
MasterMental Angelle Kimberly Smith 190 DEFINITIONS Accountability – an obligation or willingness to accept responsibility or to account for one's actions. Affirmation – a statement or proposition that is declared to be true. Affirmations are positive statements that are often used to combat negative self perceptions, or enhance focus on personal goals Ambiguity – the quality of being open to more than one interpretation Attributes – a quality or feature regarded as a characteristic or inherent part of someone or something. Awareness – the state or ability to perceive, to feel, or to be conscious of events, objects, or sensory patterns. Boundaries – guidelines, rules or limits that a person creates to identify reasonable, safe and permissible ways for other people to behave towards them and how they will respond when someone passes those limits. Cognitive – of, relating to, or being conscious of mental activities (such as thinking, reasoning, remembering, imagining, learning words, and using language) Conflict – mental struggle resulting from needs, drives, wishes, or demands that are in opposition or are not compatible. Conscious – aware, cognizant refer to an individual sense of recognition of something within or without oneself. conscious implies to be awake or awakened to an inner realization of a fact, a truth, a condition. Continuum – something that keeps on going, changing slowly over time, like the continuum of the four seasons. In addition to meaning "a whole made up of many parts," continuum, pronounced "kon-TIN-yoo-um," can describe a range that is always present. Discipline – the practice of obeying rules or standards of behavior Dominant Culture – the group whose members are in the majority or who wield more power than other groups. Energy – the strength and vitality required for sustained physical or mental activity. Ethnicity – the culture of people in a given geographic region, including their language, heritage, religion and customs Execute – carry out or put into effect (a plan, order, or course of action).
MasterMental Angelle Kimberly Smith 191 Fundamental – serving as, or being an essential part of, a foundation or basis; basic; underlying. Gratitude – the quality of being thankful. Honesty – a refusal to lie, steal, or deceive in any way. honor suggests an active or anxious regard for the standards of one's profession, calling, or position. Hermetic – relating to or characterized by subjects that are mysterious and difficult to understand; 2. Airtight; impervious to external influence Identity – our sense of who we are as individuals Imagination – the act or power of forming a mental image of something not present to the senses or never before wholly perceived in reality. 2. a. : creative ability. Integrity – the quality of being honest and having strong moral principles; moral uprightness; the state of being whole and undivided; integrity implies trustworthiness and incorruptibility to a degree that one is incapable of being false to a trust, responsibility, or pledge;; Intention – an idea that you plan (or intend) to carry out. Manifestation – bringing something tangible into your life through attraction and belief Master – having or showing very great skill or proficiency. MasterMental – having or showing great skill or proficiency with anything that has to do with the intellect, the mind or the brain Meditation – practice that involves focusing or clearing your mind using a combination of mental and physical techniques. Mental – anything that has to do with the intellect, the mind, or the brain. Mind – a faculty that manifests itself in mental phenomena like sensation, perception, thinking, reasoning, memory, belief, desire, emotion and motivation. Mindfulness – the quality or state of being conscious or aware of something. Perception – the ability to see, hear, or become aware of something through the senses; a way of regarding, understanding, or interpreting something; a mental impression. Potential – existing in/expressing possibility; capable of development into actuality. Principle – A principle is a kind of rule, belief, or idea that guides you. a fundamental truth or proposition that serves as the foundation for a system of belief or behavior Responsibility – the state of being accountable
MasterMental Angelle Kimberly Smith 192 Self-Esteem – how we value and perceive ourselves, based on our opinions and beliefs about ourselves, Suppress – prevent the development, action, or expression of (a feeling, impulse, idea, etc.); restrain. Transformation – a dramatic change in form or appearance Transmutation – the act or process of changing something completely, especially into something different Unconscious – the part of the mind which is inaccessible to the conscious mind but which affects behavior and emotions. Unity – the state of being united or joined as a whole. Worth – the internal sense of being good enough and worthy of love and belonging from others. Value – the regard that something is held to deserve; the importance, worth, or usefulness of something. a person's principles or standards of behavior; one's judgment of what is important in life. Vibration – quickly moving back and forth (or up and down) about a point of equilibrium; a person's emotional state, the atmosphere of a place, or the associations of an object, as communicated to and felt by others. Visioning – an adventure into the deepest parts of ourselves to discover and reveal all the gifts, talents, skills and qualities that have been lying dormant within us in order to live a most excellent life. Visualization – the formation of a mental image of something.
MasterMental Angelle Kimberly Smith 193 REFERENCES Beckwith, Michael Bernard. Life Visioning: A Transformative Process for Activating Your Unique Gifts and Highest Potential. Sounds True, 2013. Byrne, Rhonda. The Magic. Atria, 2006. Cady, Harriet Emilie, Lessons in Truth, Trinity Press, 2011. Chopra, Deepak. The Seven Spiritual Laws of Success: A Practical Guide to the Fulfillment of Your Dreams. ReadHowYouWant, 2009. Clear, James. Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery, 2018. Coelho, Paulo. The Alchemist: A Graphic Novel (an illustrated interpretation of The Alchemist). HarperOne, 2010. Goddard, Neville. Feeling Is the Secret. CreateSpace Independent Publishing Platform, 2010. Goleman, Daniel. Emotional Intelligence: Why It Can Matter More Than IQ. New York: Bantam Books, 1995. Holmes, Earnest. Living the Science of Mind: The Only Writings by the Founder of Science of Mind to Help You Understand His Classic Textbook. DeVorss Publications, 1969. Holmes, Earnest. This Thing Called You. Tarcher Perigee, 2007. Katie, Byron. The Four Questions: For Henny Penny and Anyone with Stressful Thoughts. 2016. Peale, Norman Vincent. The Power of Positive Thinking. Prentice Hall, 1953. Peck, M. Scott. The Road Less Traveled, Timeless Edition: A New Psychology of Love, Traditional Values and Spiritual Growth. Touchstone, 2003. Shabazz, Jamilla. I Am Not What They Say I Am. Createspace Independent Publishing Platform, 2017. Shinn, Florence Scovel. The Game of Life and How to Play It. Devorss Publications, 1978. The Three Initiates. The Kybalion Hermetic Philosophy: 7 Ancient Egypt Laws. 1908. Waller, Daniel. The Power of Discipline: How to Use Self Control and Mental Toughness to Achieve Your Goals. Independently Published, 2020. Williams, Paul. Remember Your Essence. Entwhistle Books, 1999. Williamson, Marianne. A Course in Miracles. 1975.
MasterMental Angelle Kimberly Smith 194 BOOKS AND OTHER MEDIA The Magic by Rhonda Byrne The Atomic Habit by James Clear The Power of Positive Thinking by Norman Vincent Peale How to Live: The Science of Mind by Ernest Homes Lessons in Truth by H. Emilie Cady Life Visioning by Michael Beckett Seven Spiritual Laws of Success by Deepak Chopra Feeling Is the Secret by Neville Goddard The Game of Life and How to Play It by Florence Scovel Shinn It’s Not What It Looks Like by Jamillah A. Shabazz The Alchemist by Paulo Coelho A Course in Miracles by Marianne Williamson The Road Less Traveled by M. Scott Peck The Power of Now by Eckhart Tolle The Four Questions by Byron Katie Remember Your Essence by Paul Williams
MasterMental Angelle Kimberly Smith 195 DAILY GRATITUDE PROMPTS 2. Write down three positive things you like about yourself and add affirmations to coincide. 3. Reflect on a recent moment of joy and express gratitude for it. 4. Express gratitude for a boundary that is important for your self-care. 5. Write about someone you're grateful to have in your life. 6. Write about a recent achievement, big or small, and express gratitude for it. 7. Reflect on what you once perceived to be an imperfection and express gratitude for the valuable lessons, or self-acceptance, it has brought into your life. 8. Reflect on a vulnerability that you embraced and express gratitude for the transformation. 9. Express gratitude for an activity that gives you the opportunity to express yourself authentically. 10. Reflect on a recent change and express gratitude for the lessons, growth, and strengths it brought. 11. Reflect on and express gratitude for an activity or thing that brings you inner peace. 12. Express gratitude for an area where you embrace imperfection in your life. 13. Express gratitude for the healing, acceptance, and growth that come with self-compassion. 14. Reflect on a tough situation and express gratitude for how your inner strength helped you overcome it. 15. Journal your thoughts, desires, or experiences to gain clarity and self-awareness. Express gratitude for the benefits it brings. 16. Express gratitude for an activity, like playing a game, spending time outside, or laughing with friends, and the childlike wonder and joy it awakens. 17. Express gratitude for empowering digital content and the inspiration it provides. 18. Write about someone who lives far away but is dear to you. 19. Engage in an activity such as dancing, exercising, or anything else you choose, and express gratitude for the strength and self-expression it offers. 20. Go outside and intentionally go within. Express gratitude for the peace and beauty of everything around you. 21. Practice mindfulness while eating, and express gratitude for the nourishment and vitality it brings. 22. Express gratitude for someone who uplifts and supports you and the love they provide. 23. Disconnect from digital distractions for some time and express gratitude for the peace it brings to your life. 24. Reflect on three things you love and appreciate about your body.
MasterMental Angelle Kimberly Smith 196 25. Reflect on an act of kindness and express gratitude for the joy it brings to both yourself and others. 26. Think of a recent challenge or setback and express gratitude for the lessons, strength, or growth it brought. 27. Express gratitude for three things that bring abundance, joy, or growth to your life. 28. Express gratitude for an activity that brings you joy. 29. Practice a mindful activity like walking, listening to calming music, or sitting in silence. Express gratitude for the restoration it brings 30. Write a self-love letter, embracing your worth and setting intentions for your journey. 31. Express gratitude for what you find beautiful. 32. Express gratitude for a food you love. 33. Express gratitude for something that makes you laugh. 34. Reflect on a song that you love and express gratitude for the way that it makes you feel and changes your mood instantly. 35. Express gratitude for a personality trait of yours that you like. 36. Express gratitude for a smell that you love. 37. Express gratitude for a happy memory that you have. 38. Express gratitude for something you like about where you live. 39. Express gratitude for your favorite person in your family. 40. Think of a life lesson that has impacted your life and express gratitude for the growth that it has allowed. 41. Express gratitude for an ability or talent that you possess. 42. Express gratitude for something that you’re looking forward to. 43. Express gratitude for a person that you look up to. 44. Express gratitude for an item that you use every day. 45. Reflect on the feeling that your favorite holiday brings and express gratitude for the holiday as well as the feeling. 46. Reflect on the technology that has changed your life for the better and express gratitude for that advancement. 47. Express gratitude for something nice. 48. Reflect on how you felt the last time you gave something unexpectedly to someone and express gratitude for the ability to give as well as the feeling that you received for giving. 49. Express gratitude for a change that you see within yourself. 50. Be grateful that you’re in the mindset to be grateful.
MasterMental Angelle Kimberly Smith 197 DAILY JOURNALING & REFLECTION Use this space to journal, take notes, continue exercises where you need more writing space, and express gratitude!
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